got milk? try chocolate after your workout ......a fitness magazine article explained, “downing...

GOT MILK? TRY CHOCOLATE AFTER YOUR WORKOUT A Fitness Magazine article explained, “Downing chocolate milk after a tough workout can help replenish exhausted muscles and significantly aid exercise recovery, new research shows.” ANTIOXIDANT COMPARISONS ORAC LEVELS PER 100 MG (US DEPT OF AGRICULTURE) RECOVERY BEVERAGES - TOP FLAVORS MACRONUTRIENT CONTENT OF COCOA Dark Chocolate Milk Chocolate Prunes Raisins Blueberries Blackberries Raspberries Plums Red Grapes 14,000 12,000 10,000 8,000 6,000 4,000 2,000 0 Oxygen Radical Absorbance Capacity CHOCOLATE STRAWBERRY SMOOTHIE (VEGETARIAN) smoothie recipe 1 ½ c Strawberry Kefir 1 c Frozen Strawberries 1 tsp Chia Seeds 2 TBS Natural Blommer Cocoa Powder CHOCOLATE MILK AS A POST-EXERCISE RECOVERY AID male, endurance-trained cyclists performed an interval workout followed by hours of recovery, and a subsequent endurance trial to exhaustion at on three separate days. Immediately following the first exercise bout and hours of recovery, subjects drank isovolumic amounts of chocolate milk, fluid replacement drink (FR), or carbohydrate replacement drink (CR), in a single-blind, randomized design. Carbohydrate content was equivalent for chocolate milk and CR. Time to exhaustion (TTE), average heart rate (HR), rating of perceived exertion (RPE), and total work (WT) for the endurance exercise were compared between trials. TTE and WT were significantly greater for chocolate milk and FR trials compared to CR trial. The results of this study suggest that chocolate milk is an effective recovery aid between two exhausting exercise bouts. 9 2 4 70% Source: The authors are with the Dept of Kinesiology and Applied Health Science, Human Performance Laboratory, Indiana University, Bloomington, IN 47405. Source: U.S. Department of Agriculture, Agricultural Research Service, USDA Nutrient Data Library. 2005. USDA National Nutient Database for Standard Preference, Release 18. Source: mintel.com Chocolate Cookies & Cream Vanilla/Vanilla Bourbon/ Vanilla Madagascar Fruit & Punch Lemon & Lime Orange Lemon Grape Peach & Mandarin Blueberry & Pomegranate Health benefits, antioxidants and good flavor for recovery drinks Cocoa Powder 17 15 2 2 3 3 3 3 3 4 Drinking plain water after exercise replaces sweat losses and that's it. "Chocolate milk provides carbohydrate replenishment to your muscles - something they can metabolize," said Jason Karp, MS, another researcher for this study. "There's nothing to metabolize in water." Note: To make this vegan, use your favorite non-dairy milk alternative, add 1 tsp of coconut oil, and decrease the cocoa powder to 4 tsp. Serving Size Fat (g) Saturated Fat (g) Cholesterol (mg) Carbohydrate (g) Fiber (g) Sugars (g) Protein (g) 1 Envelope (28 g / 1 oz) 1.1 0.7 0 23.4 1.0 20.2 1.9 1 Tbsp (5 g / 0.18 oz) 0.7 0.4 0 2.7 1.7 0.1 1.0 Cocoa Mix Powder Cocoa Powder Unsweetened

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GOT MILK? TRY CHOCOLATE AFTER YOUR WORKOUTA Fitness Magazine article explained, “Downing chocolate milk after a toughworkout can help replenish exhausted muscles and significantly aid exerciserecovery, new research shows.”

ANTIOXIDANT COMPARISONSORAC LEVELS PER 100 MG (US DEPT OF AGRICULTURE)

RECOVERY BEVERAGES - TOP FLAVORS MACRONUTRIENT CONTENT OF COCOA

Dark

Choco

late

Milk C

hocol

atePru

nes

Raisin

s

Blueb

erries

Blackb

erries

Raspb

erries

Plums

Red G

rapes

14,000

12,000

10,000

8,000

6,000

4,000

2,000

0

Oxy

gen

Rad

ical

Ab

sorb

ance

Cap

acit

y

CHOCOLATE STRAWBERRY SMOOTHIE (VEGETARIAN)

smoothie recipe1 ½ c Strawberry Kefir1 c Frozen Strawberries1 tsp Chia Seeds2 TBS Natural Blommer Cocoa Powder

CHOCOLATE MILK AS A POST-EXERCISE RECOVERY AID

male, endurance-trained cyclists performed an interval workout

followed by hours of recovery, and a subsequent endurance trial

to exhaustion at on three separate days. Immediately following

the first exercise bout and hours of recovery, subjects drank isovolumic

amounts of chocolate milk, fluid replacement drink (FR), or carbohydrate

replacement drink (CR), in a single-blind, randomized design. Carbohydrate

content was equivalent for chocolate milk and CR. Time to exhaustion (TTE),

average heart rate (HR), rating of perceived exertion (RPE), and total work

(WT) for the endurance exercise were compared between trials. TTE and WT

were significantly greater for chocolate milk and FR trials compared to CR

trial. The results of this study suggest that chocolate milk is an effective

recovery aid between two exhausting exercise bouts.

9

2

4 70%

Source: The authors are with the Dept of Kinesiology and Applied Health Science, Human Performance Laboratory, Indiana University, Bloomington, IN 47405.

Source: U.S. Department of Agriculture, Agricultural Research Service, USDA Nutrient Data Library. 2005. USDA National Nutient Database for Standard Preference, Release 18.Source: mintel.com

Chocolate

Cookies & Cream

Vanilla/Vanilla Bourbon/Vanilla Madagascar

Fruit & Punch

Lemon & Lime

Orange

Lemon

Grape

Peach & Mandarin

Blueberry & Pomegranate

Health benefits, antioxidants and good flavor for recovery drinksCocoa Powder

17

15

2 2

3 3 3

3

3

4

Drinking plain water after exercise replaces sweat losses and that's it. "Chocolate milk provides carbohydrate replenishment to your muscles - something they can metabolize," said Jason Karp, MS, another researcher for this study. "There's nothing to metabolize in water."

Note: To make this vegan, use your favorite non-dairy milk alternative, add 1 tsp of coconut oil, and decrease the cocoa powder to 4 tsp.

Serving Size

Fat (g)

Saturated Fat (g)

Cholesterol (mg)

Carbohydrate (g)

Fiber (g)

Sugars (g)

Protein (g)

1 Envelope(28 g / 1 oz)

1.1

0.7

0

23.4

1.0

20.2

1.9

1 Tbsp(5 g / 0.18 oz)

0.7

0.4

0

2.7

1.7

0.1

1.0

Cocoa MixPowder

Cocoa PowderUnsweetened