Wisconsin Dairy Council

Chocolate Milk: Nature's Recovery Drink

Athletes need an ideal ratio of carbohydrate to protein to replenish energy used during exercise and support muscle recovery. Recent studies show, and coaches agree, lowfat chocolate milk naturally provides this winning ratio of nutrients more effectively than most sports drinks. (View Study)

The following resources will help coaches, parents and athletes with important nutrition information to supplement their training regimen. These resources developed by the Wisconsin Milk Marketing Board remind high school athletes about the importance of healthy eating. Also included is information about chocolate milk, the natural sports recovery drink.

 

Extreme Energy: Parents/Coaches and Student Materials

Sports Nutrition Quiz Every coach and athlete should know how proper nutrition can affect workouts and enhance performance. Learn more about the correct timing and fuel sources an athlete needs before, during and after a workout. This quiz will cover the general concepts of sports nutrition to maximize an athlete's performance. Are you ready to test your Sports Nutrition knowledge?

got chocolate milk?™

Intense competition requires serious recovery. Chocolate Milk has what it takes to help you recover and perform your best. Learn more about the research and the science behind lowfat chocolate milk at www.gotchocolatemilk.com.

Additional Sports Nutrition Downloads for Your Athletic Program

Valuable sports nutrition information in downloadable format to be copied and distributed to athletes and those interested in sports nutrition.

Chocolate Milk: Lowfat Milk -- Nature's Recovery Drink

Information about chocolate milk as an excellent alternative sports beverage choice.

• Scientific Status Report for Sports Nutrition from Dairy Research Institute
• Coaches Corner - Scientific Studies
• Refuel with Chocolate Milk
• Chocolate Milk as a Post-Exercise Recovery Aid

Nutrition Links

• Refuel with Chocolate Milk – New site with the latest research on refueling
• WIAA Student Health Information – Health Guidelines for Wisconsin High-School Athletes
• National Dairy Council – Health Information, Recipes and Resources
• My Plate – Dietary Guidelines
• Oregon Dairy Council – Encouraging Healthy Eating
• Midwest Dairy Council – Dairy and Sports Nutrition
• Washington Interscholastic Nutrition Forum - Advises Coaches, Parents, and Student Athletes on Healthy Eating Habits and Nutrition for Peak Performance in Fitness Training and Exercise

Questions and Answers

1. Does Muscle Milk® actually contain milk?
2. Doesn't chocolate milk have too much sugar and caffeine in it?
3. Will drinking milk before the big competition coat my throat or give me dry mouth?
4. What is the best sports drink?
5. I ran out of energy during practice. What happened?
6. What should I eat for meals and snacks?
7. Can I eat whatever I want to celebrate a big win?
8. What if I am lactose intolerant?
9. Will extra milk help my broken bone heal faster?
10. What is whey protein and what is the best source of it?

1. Does Muscle Milk® actually contain milk?

   No. Muscle Milk® should be labeled as a nutritional shake or a supplemental beverage. In fact, consumers are purchasing a water-based product that does not contain milk.

2. Doesn't chocolate milk have too much sugar and caffeine in it?

   Actually, one cup of chocolate milk has less caffeine than a cup of decaffeinated coffee and only has 2.5 teaspoons of added sugar, far less than other sport beverages and soda.

3. Will drinking milk before the big competition coat my throat or give me dry mouth?

   Nervousness and anxiety typically cause mouth dryness, not milk. If you believe milk coats your throat, drink it 2 to 3 hours before the event or be sure you have enough milk with your replacement meal to make 3 servings for the day. Or, chase pre-game milk with a chug of water to clear your throat and mouth.

4. What is the best sports drink?

   Most teens drink 2-3 times as many sugar sweetened beverages (soda, flavored tea, sports drinks, fruit drinks) than they do milk. Choosing other beverages means you may not get the calcium you need—90% of teen girls and 70% of teen boys don't get the important 3 servings of milk needed every day. Include milk in your daily plan, along with plenty of water and 100% fruit juice. Don't replace milk with soda and sports drinks. Drink sports drinks during or immediately after practice, sipping a sports drink during the day at school increases your sugar and calorie intake. Choose milk 3 times daily and choose water as often as possible throughout the entire day.

5. I ran out of energy during practice. What happened?

   A quick candy bar or sugary soda will not give you the energy needed to last for 60-90 minutes of intense activity. Choose foods high in complex carbohydrate (like cereal, whole grain bread and pasta) for energy to last the whole practice. Keep a water bottle handy and be sure to sip water throughout practice to stay hydrated.

6. What should I eat for meals and snacks?

   Successful athletes plan out their meals and snacks. A good rule is to eat 3 meals and 2-3 snacks each day. Experts agree that all meals and snacks should have at least one complex carbohydrate source such as whole grains, cereals, fruits and veggies in order to meet energy needs. A good quality protein is needed at least twice a day, usually at lunch and dinner, to provide your body with muscle-building amino acids. Athletes also need 3 servings of milk, cheese and yogurt to maintain bone health and to fuel their bodies with 9 essential nutrients. Refuel with lowfat chocolate milk 15-30 minutes after your activity to repair, refuel and rehydrate your body.

7. Can I eat whatever I want to celebrate a big win?

   Muscles need high carbohydrate foods after hard exercise as an energy replacement. Flavored or lowfat milk is a quick replacement drink loaded with carbohydrates and protein. Within 30 minutes of a big game or practice, pair carbohydrate and protein foods such as yogurt and fruit, cheese and crackers or peanut butter and bread with milk for a quick and easy meal. Once you have eaten the healthy foods your body needs, adding a treat such as cookies, chips or candy can always be fun.

8. What if I am lactose intolerant?

   Some people have problems digesting milk if they are lactose intolerant. For these individuals, small amounts of milk with a meal and most types of yogurt and cheese can usually be tolerated. Carbohydrate and protein in milk do slow digestion time. If you feel any sort of stomach upset, it might be helpful to drink milk either 3 or more hours before an event or with the first meal after the game.

9. Will extra milk help my broken bone heal faster?

   Drinking extra milk will not speed up the healing process of a broken bone. But the calcium from dairy products will help prevent broken bones from occurring. There is strong evidence that poor intakes of calcium over time, usually related to replacing the milk you need with soda or fruit drinks, can make bones more susceptible to breaks.

10. What is whey protein and what is the best source of it?

    Whey protein is a high-quality protein naturally found in dairy that contains all of the essential amino acids, the building blocks your body needs to perform at its best. Whey protein naturally occurs in milk and many manufacturers are using milk solids as a source of whey protein in their "sports" drinks.