Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials

Amiri, Mojgan; Ghiasvand, Reza; Kaviani, Mojtaba; Forbes, Scott C.; Salehi‐Abargouei, Amin

doi:10.1038/s41430-018-0187-x

Cited by 26 publications

(27 citation statements)

References 65 publications

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“…In a literature review article, Pritchett et al (2012) concluded that consuming CSM immediately after exercise and at 2 h post-exercise, attenuated indices of muscle damage and favored optimal exercise recovery [11]. Moreover, CSM, when compared to other SPD, provided similar or superior effects on ratings of perceived exertion, serum lactate, and serum creatine kinase after exercise [12]. These results suggest that post-exercise hydration drinks could also be effective when used as preexercise hydration beverages [1].…”

Section: Introductionmentioning

confidence: 99%

Effects of skim milk and isotonic drink consumption before exercise on fluid homeostasis and time-trial performance in cyclists: a randomized cross-over study

García-Berger

Mackay

Monsalves-Alvarez³

et al. 2020

Journal of the International Society of Sports Nutrition

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Background: Hydration status affects endurance performance. Pre-exercise hydration recommendations target the consumption of high carbohydrate and sodium beverages. Milk, due to its carbohydrate and sodium content, may be considered an effective pre-exercise hydration beverage. Purpose: In a randomized cross-over trial, we compared the effects of an isotonic sport drink (SPD) with skim milk (SM) consumption before a race, on fluid homeostasis and time-trial performance in road cyclists. Methods: Male road cyclists (n = 9; age, 26.8 ± 4.78 years) with 10.8 ± 8.56 years of experience in national competitions, consumed either SPD or SM in doses of 350 mL at 3 h and 350 mL at 1.5 h before a 18.6 km time-trial race. Measurements of body mass, urine specific gravity (USG), urine color and time-trial were compared between drinks (group; g) before and after the race (time; t). Results: The two-way ANOVA showed no differences between SPD and SM in body mass (t, p < 0.0001; g, p = 0.89; t × g, p = 0.54), USG (t, p = 0.01; g, p = 0.63; t × g, p = 0.29) and urine color (t, p = 0.01; g, p = 0.54; t × g, p = 0.28) before or after race. Furthermore, no differences on water consumption during the race (p = 0.55) or time-trial performance (p = 0.84) were observed between trials. Conclusion: Current results may help athletes with different beverages preferences to increase their options of hydration strategies.

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Section: Introductionmentioning

confidence: 99%

Effects of skim milk and isotonic drink consumption before exercise on fluid homeostasis and time-trial performance in cyclists: a randomized cross-over study

García-Berger

Mackay

Monsalves-Alvarez³

et al. 2020

Journal of the International Society of Sports Nutrition

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“…A alimentação pós-exercício é importante para a reposição dos estoques de glicogênio muscular / hepático, de líquidos e eletrólitos perdidos no exercício, bem como para promover a regulação positiva de vias fisiológicas responsáveis por adaptações musculares. Bebidas que contenham carboidratos isolados ou carboidratos + eletrólitos ou, ainda, carboidratos + proteína (PRO) são consumidas para atender a esses propósitos 17 . A associação de CHO + PRO após o exercício parece ser mais interessante do que a ingestão de CHO, isoladamente, por melhorar o tempo até a exaustão em sessão subsequente de exercício, atenuar o aumento da creatina quinase (CK, um marcador de lesão celular) e aumentar a ressíntese de glicogênio 17,18,19 .…”

Section: Leite Com Chocolateunclassified

“…Bebidas que contenham carboidratos isolados ou carboidratos + eletrólitos ou, ainda, carboidratos + proteína (PRO) são consumidas para atender a esses propósitos 17 . A associação de CHO + PRO após o exercício parece ser mais interessante do que a ingestão de CHO, isoladamente, por melhorar o tempo até a exaustão em sessão subsequente de exercício, atenuar o aumento da creatina quinase (CK, um marcador de lesão celular) e aumentar a ressíntese de glicogênio 17,18,19 . Normalmente, os estudos utilizam como fontes de carboidratos, proteínas e/ou eletrólitos suplementos que contêm essas substâncias isoladamente, ou fazem uma combinação de suplementos para atender a necessidade de macro e micronutrientes/ eletrólitos.…”

Section: Leite Com Chocolateunclassified

“…O aumento das reservas de TG muscular parece ser estimulado pela elevação da insulina, causada pela presença de leucina e fenilalanina do leite, e dos açúcares do chocolate/açúcar adicionado. Talvez os micronutrientes presentes no leite também tenham algum papel na recuperação muscular, entretanto isso ainda não está claro 17 . O que parece explicar os melhores efeitos do LC em relação a bebidas com composição nutricional parecida não é a presença de um único nutriente, mas, sim, a combinação de diversas substâncias que compõem a matriz alimentar do LC.…”

Section: Leite Com Chocolateunclassified

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Alimentos vs. suplementos fontes de carboidratos: Efeitos na performance

Jackix¹

2019

Rev Bras Nutr Func

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Several studies point to the need for carbohydrate intake (CHOs) to improve athlete performance and recovery. Thus, the supplement industry offers a wide variety of CHO-based products such as beverages, gels, candies, gums and bars, many of which are considered processed and/or ultraprocessed. Few studies have studied the role of food, rather than supplement, in relation to athlete performance or health. Thus, this review aimed to compare food intake versus carbohydrate supplementation in health and sports performance. Supplements offer advantages such as adequate amounts of carbohydrates with less volume when compared to food, practicality and the possibility of positively influencing the athlete (due to the psychological aspect). On the other hand, fruits, fruit juices, dehydrated fruits, roots, tubers and cereals are cheaper, more natural, healthier and more palatable alternatives. When compared to supplements, raisins, bananas and watermelon juice are good alternatives during long exercises, because they offer carbohydrates and a wide range of antioxidants, essential for the reduction of muscle pain and the recovery of the athlete. However, the studies show no difference in performance when comparing food (raisins, bananas, watermelon juice) and supplements/solutions of isolated carbohydrates. Chocolate milk seems to be a good alternative in post workout when compared to placebo drinks with similar composition of protein, CHO and lipid, to help in glycogen replacement and muscle fiber recovery. Those effects are attributed not only to the presence of CHOs, but also to antioxidants and to other nutrients that act in synergy on muscle recovery.

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“…milk/milk-based formulations) are more effective rehydration agents than beverages with "simple" nutritional profiles (e.g. water and CHOelectrolyte sports beverages) [7][8][9][10]; and that (2) the consumption of CHO-containing beverages in the postexercise period improves muscle glycogen resynthesis [11] and subsequent endurance performance [6,12].…”

Section: Introductionmentioning

confidence: 99%

The effect of different post-exercise beverages with food on ad libitum fluid recovery, nutrient provision, and subsequent athletic performance

McCartney

Irwin

Cox

et al. 2019

Physiology & Behavior

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This study investigated the effect of consuming either water or a carbohydrate (CHO)-electrolyte sports beverage ('Sports Drink') ad libitum with food during a 4 h post-exercise recovery period on fluid restoration, nutrient provision and subsequent endurance cycling performance. On two occasions, 16 endurance-trained cyclists; 8 male [M] (age: 31±9 y; VO2max: 54±6 mL•kg-1 •min-1) and 8 female [F] (age: 33±8 y; VO2max: 50±7 mL•kg-1 •min-1); lost 2.3±0.3% and 1.6±0.3% of their body mass (BM), respectively during 1 h of fixed-intensity cycling. Participants then had ad libitum access to either Water or Sports Drink and food for the first 195 min of a 4 h recovery period. At the conclusion of the recovery period, participants completed a cycling performance test consisting of a 45 min fixed-intensity pre-load and an incremental test to volitional exhaustion (peak power output, PPO). Beverage intake; total water/nutrient intake; and indicators of fluid recovery (BM, urine output, plasma osmolality [POSM]) were assessed periodically throughout trials. Participants returned to a similar state of net positive fluid balance prior to recommencing exercise, regardless of the beverage provided (Water: +0.4±0.5 L; Sports Drink: +0.3±0.3 L, p=0.529). While Sports Drink increased post-exercise energy (M: +1.8±1.0 MJ; F: +1.3±0.5 MJ) and CHO (M: +114±31 g; F: +84±25 g) intake (i.e. total from food and beverage) (p's<0.001), this did not improve subsequent endurance cycling performance (Water: 337±40 W [M] and 252±50 W [F]; Sports Drink: 340±40 W [M] and 258±47 W [F], p=0.242). Recovery beverage recommendations should consider the post-exercise environment (i.e. the availability of food), an individual's tolerance for food and fluid pre-/post-exercise, the immediate requirements for refueling (i.e. CHO demands of the activity) and the athlete's overall dietary goals.

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Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials

Abstract: CM provides either similar or superior results when compared to placebo or other recovery drinks. Overall, the evidence is limited and high-quality clinical trials with more well-controlled methodology and larger sample sizes are warranted.

Cited by 26 publications

References 65 publications

Effects of skim milk and isotonic drink consumption before exercise on fluid homeostasis and time-trial performance in cyclists: a randomized cross-over study

Effects of skim milk and isotonic drink consumption before exercise on fluid homeostasis and time-trial performance in cyclists: a randomized cross-over study

Alimentos vs. suplementos fontes de carboidratos: Efeitos na performance

The effect of different post-exercise beverages with food on ad libitum fluid recovery, nutrient provision, and subsequent athletic performance

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