Chokladmjölk vs sportdryck efter högintensiv träning

[King Grub]

To maximize training quality, athletes have sought nutritional supplements that optimize recovery. This study compared chocolate milk (CHOC) with a carbohydrate replacement beverage (CRB) as a recovery aid after intense exercise, regarding performance and muscle damage markers in trained cyclists. Ten regional-level cyclists and triathletes (maximal oxygen uptake 55.2 +/- 7.2 mL.kg-1.min-1) completed a high-intensity intermittent exercise protocol, then 15-18 h later performed a performance trial at 85% of maximal oxygen uptake to exhaustion. Participants consumed 1.0 g carbohydrate.kg-1.h-1 of a randomly assigned isocaloric beverage (CHOC or CRB) after the first high-intensity intermittent exercise session. The same protocol was repeated 1 week later with the other beverage. A 1-way repeated measures analysis of variance revealed no significant difference (p = 0.91) between trials for time to exhaustion at 85% of maximal oxygen uptake (CHOC 13 +/- 10.2 min, CRB 13.5 +/- 8.9 min). The change in creatine kinase (CK) was significantly (p < 0.05) greater in the CRB trial than in the CHOC trial (increase CHOC 27.9 +/- 134.8 U.L-1, CRB 211.9 +/- 192.5 U.L-1), with differences not significant for CK levels before the second exercise session (CHOC 394.8 +/- 166.1 U.L-1, CRB 489.1 +/- 264.4 U.L-1) between the 2 trials. These findings indicate no difference between CHOC and this commercial beverage as potential recovery aids for cyclists

Appl Physiol Nutr Metab. 2009 Dec;34(6):1017-22. Acute effects of chocolate milk and a commercial recovery beverage on postexercise recovery indices and endurance cycling performance.

[avocado]

Då kan man fortsätta smaska i sig sin O'boy med gott samvete då. :thumbup:

[Sucker]

Läst om detta. Är det inte grundat på en specifik sportdryck som är väldigt dålig?

[Eddie Vedder]

Läst om detta. Är det inte grundat på en specifik sportdryck som är väldigt dålig?

Jo det står ju i abstraktet att det bara är en kolhydratdryck.

Och fler studier har gjorts där mjölk/chokladmjölk jämförts med vanlöig sportdryck.

Har en del exempel här:

Mjölk vs. kolhydratdryck för muskelmassa, styrka, kroppssammansättning och benhälsa hos kvinnor (http://traningslara.se/blogg/mjolk-vs-kolhydratdryck-for-muskelmassa-styrka-kroppssammansattning-och-benhalsa-hos-kvinnor/)

Texten berör primärt en viss studie men även med länk till en annan liknande och flera referenser till studier som är relevanta i sammanhanget.

[King Grub]

Postexercise carbohydrate-protein (CHO + PRO) supplementation has been proposed to improve recovery and subsequent endurance performance compared to CHO supplementation. This study compared the effects of a CHO + PRO supplement in the form of chocolate milk (CM), isocaloric CHO, and placebo (PLA) on recovery and subsequent exercise performance. Ten cyclists performed 3 trials, cycling 1.5 hours at 70% &OV0312;o2max plus 10 minutes of intervals. They ingested supplements immediately postexercise and 2 hours into a 4-hour recovery. Biopsies were performed at recovery minutes 0, 45, and 240 (R0, R45, REnd). Postrecovery, subjects performed a 40-km time trial (TT). The TT time was faster in CM than in CHO and in PLA (79.43 ± 2.11 vs. 85.74 ± 3.44 and 86.92 ± 3.28 minutes, p ≤ 0.05). Muscle glycogen resynthesis was higher in CM and in CHO than in PLA (23.58 and 30.58 vs. 7.05 μmol·g wet weight, p ≤ 0.05). The mammalian target of rapamycin phosphorylation was greater at R45 in CM than in CHO or in PLA (174.4 ± 36.3 vs. 131.3 ± 28.1 and 73.7 ± 7.8% standard, p ≤ 0.05) and at REnd in CM than in PLA (94.5 ± 9.9 vs. 69.1 ± 3.8%, p ≤ 0.05). rpS6 phosphorylation was greater in CM than in PLA at R45 (41.0 ± 8.3 vs. 15.3 ± 2.9%, p ≤ 0.05) and REnd (16.8 ± 2.8 vs. 8.4 ± 1.9%, p ≤ 0.05). FOXO3A phosphorylation was greater at R45 in CM and in CHO than in PLA (84.7 ± 6.7 and 85.4 ± 4.7 vs. 69.2 ± 5.5%, p ≤ 0.05). These results indicate that postexercise CM supplementation can improve subsequent exercise performance and provide a greater intracellular signaling stimulus for PRO synthesis compared to CHO and placebo.

J Strength Cond Res. 2011 May;25(5):1210-24. Postexercise carbohydrate-protein supplementation improves subsequent exercise performance and intracellular signaling for protein synthesis.

[Springer]

Gainomax med chockladsmak bättre än den med blåbär? ;)