Sports Recovery Beverage

Why You Need Carbohydrates and Protein for Recovery

During an intense workout, your body relies on glycogen stored in your muscles for energy. It is critical that athletes replenish these stores properly after a workout, preferably fueling 15-20 minutes post-training (Mohr, 2016). Chocolate milk has been extensively studied because of its carbohydrate to protein ratio that makes it excellent for muscle recovery for athletes. The Academy of Nutrition and Dietetics recommends a carbohydrate to protein ratio of 3:1 (Mohr, 2016). Chocolate milk is superior to regular milk for recovery, because although regular milk is a high-quality protein that provides all essential amino acids, chocolate milk has higher levels of carbohydrates that matches the ideal protein-carbohydrate ratio that athletes need. For athletes that are continually engaging in endurance exercise, it is important for them to ensure proper nutrition to minimize the breakdown and promote the synthesis of protein in their body. In a study done that compared chocolate milk to a carbohydrate-only beverage, consumption of chocolate milk after exercise significantly increased skeletal muscle protein synthesis and maintained or suppressed protein breakdown during recovery (Lunn et al, 2012).

A typical 12-ounce glass of 2% chocolate milk has 308 calories, 11 grams of protein, 7 grams of fat, 45.5 grams of carbohydrates and 36 grams of sugar (USDA, National Nutrient Database for stand Reference Release 28). Dr. Pete’s RECOV® 12-ounce protein drink includes 290 calories, 27 grams of protein, 5 grams of fat, 40 grams of carbohydrates, and 37 grams of sugar- that’s over double the amount of protein to help muscles recover in a convenient bottle to take with you on your workouts.

Protein isn’t the only necessary ingredient for muscle recovery- let’s not forget that sugar, a specific form of a carbohydrate, is necessary for muscle recovery. The carbohydrates that you consume post-workout are broken down into glucose, which then goes through the phosphorylation process to be stored as glycogen. This will help you be ready for the next time you hit the field, track or court.


*NOTE: Matched calories based on VOLUME and not by WEIGHT

https://ndb.nal.usda.gov/ndb/foods/show/92?man=&lfacet=&count=&max=50&qlookup=milk%2C+chocolate%2C+2%25&offset=50&sort=default&format=Abridged&reportfmt=other&rptfrm=&ndbno=&nutrient1=&nutrient2=&nutrient3=&subset=&totCount=&measureby=&Qv=1&Q290=1.5&Q291=1&Q292=1&Qv=1&Q290=1.36&Q291=1&Q292=1
http://www.eatright.org/resource/fitness/exercise/exercise-nutrition/timing-your-nutrition
Lunn, W. R., Pasiakos, S. M., Colletto, M. R., Karfonta, K. E., Carbone, J. W., Anderson,  J. M., & Rodriguez, N. R. (2012). Chocolate milk and endurance exercise recovery: Protein balance, glycogen, and performance. Medicine & Science in Sports & Exercise, 44(4). DOI: 10.1249/MSS.0b013e3182364162