Cocoa Powder 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.” 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." ANTIOXIDANT COMPARISONS ORAC LEVELS PER 100 MG (US DEPT OF AGRICULTURE) 14,000 Oxygen Radical Absorbance Capacity GOT MILK? TRY CHOCOLATE AFTER YOUR WORKOUT 12,000 content was equivalent for chocolate milk and CR. Time to exhaustion (TTE), 8,000 average heart rate (HR), rating of perceived exertion (RPE), and total work (WT) for the endurance exercise were compared between trials. TTE and WT 6,000 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 4,000 recovery aid between two exhausting exercise bouts. 2,000 0 rk te ola o Ch lk Mi te ola c o Ch Chocolate 15 17 4 3 Lemon Blueberry & Pomegranate 2 3 2 3 Ra es rri be e Blu es rri be k lac B es rri be p as s lum P ra G ed R s pe R 3 3 1 Envelope (28 g / 1 oz) 1 Tbsp (5 g / 0.18 oz) Saturated Fat (g) 1.1 0.7 0.7 0.4 Cholesterol (mg) 0 0 Carbohydrate (g) Fiber (g) Sugars (g) 23.4 2.7 1.0 20.2 1.7 0.1 Protein (g) 1.9 1.0 Peach & Mandarin Source: mintel.com Source: The authors are with the Dept of Kinesiology and Applied Health Science, Human Performance Laboratory, Indiana University, Bloomington, IN 47405. CHOCOLATE STRAWBERRY SMOOTHIE (VEGETARIAN) Cocoa Powder Unsweetened Fat (g) Orange Grape s isin Cocoa Mix Powder Serving Size Fruit & Punch Lemon & Lime Pr u s ne MACRONUTRIENT CONTENT OF COCOA Cookies & Cream 9 male, endurance-trained cyclists performed an interval workout followed by 4 hours of recovery, and a subsequent endurance trial to exhaustion at 70% on three separate days. Immediately following the first exercise bout and 2 hours of recovery, subjects drank isovolumic replacement drink (CR), in a single-blind, randomized design. Carbohydrate 10,000 Da Vanilla/Vanilla Bourbon/ Vanilla Madagascar CHOCOLATE MILK AS A POST-EXERCISE RECOVERY AID amounts of chocolate milk, fluid replacement drink (FR), or carbohydrate c RECOVERY BEVERAGES - TOP FLAVORS Health benefits, antioxidants and good flavor for recovery drinks Source: U.S. Department of Agriculture, Agricultural Research Service, USDA Nutrient Data Library. 2005. USDA National Nutient Database for Standard Preference, Release 18. smoothie recipe 1 ½ c Strawberry Kefir 1 c Frozen Strawberries 1 tsp Chia Seeds 2 TBS Natural Blommer Cocoa Powder 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.