Effects of chocolate milk vs sports drinks such as Gatorade in recovery after exercise.

1. The Effects of Sports Drinks Vs. Chocolate Milk During Recovery Matthew Patjawee Shanna Porcari

2. Why is this Significant? Know what may be best/healthy for your own body. Athletic trainers and Coaches – Know what’s best for your athletes and their performance. Pre-professional and Exercise and fitness – Understand what to suggest to patients when discussing exercise prescription and rehabilitation programs.

3. Overview Effects of sports drinks on the body Nutrient comparison Gatorade Study Chocolate Milk Study Conclusion

4. Chocolate Milk vs. Gatorade

5. Gatorade: What’s in it? Gatorade is a 6% carbohydrate-electrolyte sports beverage Along with putting water back into your body sports drinks put in: - electrolytes - sodium - potassium - chloride All of these minerals which are lost through sweat when we exercise

6. Palatability and voluntary intake of sports beverages, diluted orange juice, and water during exercise Authors: Passe, Horn, Stofan, &Murray Year: 2009

7. Purpose The researchers investigated what interacting factors affect fluid intake during and after exercise. (Passe, Horn, Stofan, & Murray, 2009)

8. Methods Subjects: Fifty triathletes and runners (34 males and 16 females) Beverages: - Diluted orange juice (DOJ) - Homemade 6% carbohydrate-electrolyte sports beverage (HCE) - Commercial 6% carbohydrate-electrolyte sports beverage (CCE) - Evian water (W) all beverages were served in 16 oz. opaque bottles (Passe, Horn, Stofan, & Murray, 2009)

9. Procedure Participants were in the lab for five sessions: - first session was an orientation - four sessions: 75 minutes of exercise at 80-85% max. age predicted HR During each exercise session they were only given one of the four beverages Up to 15 participants exercised at a time and they were discouraged from talking with one another. Twice during the exercise session and after participants were given access to the drinks for a 60-sec break. (Passe, Horn, Stofan, & Murray, 2009)

10. Measurements Fluid intake was weighing the bottles before and after consumption Dehydration was determined by taking nude body weights pre- and post- exercise and expressing the difference in a percentage Taste-related measure were obtained right after the two drink breaks. (Passe, Horn, Stofan, & Murray, 2009)

11. Measurements Liking of beverage overall, flavor, sweetness were measured by a 9-point hedonic category scale. Extremely like to Extremely Dislike Descriptive characteristics/perceived intensity were measured using a 100-point descriptive line scale Just About Right measure were taken using a 5-point category scale (Passe, Horn, Stofan, & Murray, 2009)

12. Results The participants who drank the Commercial sports beverage (CCE): - highest levels of fluid intake - least dehydrated - highest overall accepted beverage - highest flavor approval - just the right amount of flavor content (Passe, Horn, Stofan, & Murray, 2009)

13. Conclusion Flavor is very important to get athletes to voluntarily hydrate themselves during and after exercise to prevent “voluntary dehydration.” The commercial sports drink (Gatorade) met the most needs in taste: - sweetness - saltiness - overall flavor It was also consumed in the highest quantities in comparison to the other available drinks. (Passe, Horn, Stofan, & Murray, 2009)

15. Improved endurance capacity following chocolate milk consumption compared with two commercially available sports drinks Authors: Thomas, Morris, & Stevenson Year: 2009 (

16. Participants Consisted of Nine male trained cyclists Mean age – 25 Mean weight – 73kg Mean Maximal Oxygen Uptake (VO2max) – 4.3 L/min Mean Associated Power (Pmax) – 33 W All completed a pre exercise medical screening. (Thomas, Morris, & Stevenson, 2009)

17. Procedures Reported to the lab between 8am and 9am after an overnight fast. Refrain from any strenuous exercise and arrive in a fully rested and hydrated state. Replicate their dietary intake 24 hours before each session. All testing was used using a cycle ergometer. Complete an incremental exercise test followed by 3 experimental trials. (Thomas, Morris, & Stevenson, 2009)

18. Incremental Exercise Test Self Determined Warm up Participants cycled at a chosen pedal cadence (85-100 r/min) at a power output of 100W increased by 50W every 2 min. until exhaustion. Instructed to maintain pedal cadence through test. Chosen cadence was used on all other subsequent test occasions. (Thomas, Morris, & Stevenson, 2009)

19. Experimental Trials 3 experimental trials separated by 1 week. Consumed chocolate milk, fluid replacement (Gatorade), or Carbohydrate replacement (Endurox R4) Volume of Carbohydrate Replacement drink was calculated as 1g of protein per kg of body weight. Isovolumetric amount of fluid replacement drink. Chocolate milk calculated to be identical to carbohydrate replacement drink. Participants were allowed to drink as much water as they felt needed during the trials. (Thomas, Morris, & Stevenson, 2009)

20. Glycogen-depletion Trial Trial consisted of alternating 2 minute intervals (60-90% Pmax) and recovery bouts (50% Pmax). Began cycling at 90% Pmax alternating every 2 minutes until they could no longer maintain their chosen cadence. Intensity would decrease 10% every time their cadence fell 10 r/min over a 30s time period. Trial ended when participants could no longer maintain their chosen r/min at 60% Pmax. (Thomas, Morris, & Stevenson, 2009)

21. Recovery Period Participants rested in lab for 4 hour recovery period. Within 60s and at 2 hours into the recovery after glycogen-depletion trial, participants were given a recovery drink. Monitored psychological responses to drinks every 30 min. Survey consisting on 11 mood and appetite questions. (Thomas, Morris, & Stevenson, 2009)

22. Endurance Capacity Trial Following the recovery period participants performed a cycle to exhaustion at 70% Pmax. Heart Rate recorded every 5 minutes. Instructed to stay seated during the trial. If participant fell more than 10 r/min for 20s they were given a warning. Second fault resulted in termination of trail then time was recorded. (Thomas, Morris, & Stevenson, 2009)

23. Results No differences in exercise time for initial glycogen depletion cycle. Analysis reveled a main effect on the time in the endurance capacity cycle. Chocolate Milk – 32 min Fluid Replacement – 23 min Carbohydrate Replacement- 21 min (Thomas, Morris, & Stevenson, 2009)

24. Acute Effects of Chocolate Milk and a Commercial Recovery Beverage on Postexercise Recovery Indices and Endurance Cycling Perform Authors: Pritchett, Bishop, Pritchett, Green & Katica Year: 2009

25. Purpose To compare chocolate milk with a isocaloric protein/carbohydrate equivalent beverage as a recovery aid.

26. Methods Approach: Randomized, Repeat-Measure crossover design Subjects: 10 regional level cyclist and triathletes - minimum of 2 years of involvement in endurance sports - minimum of 6 training-hours per week Beverages: - Low Fat Chocolate Milk (CHOC) - EnduroxR4 chocolate (CRB)

27. Conclusion The chocolate milk was just as effective as the Endurox. Ten out of 10 participants preferred the taste of the chocolate. Chocolate milk has appeal as a recovery aid because it is relatively inexpensive and readily available.

28. Gatorade vs. Chocolate Milk Conclusion Gatorade, based on taste, encourages athletes to hydrate themselves more adequately in comparison to water and other available drinks. However, chocolate milk provides protein along with additional vitamins and minerals which has been proven to help aid in recovery.

29. Conclusion Natures Recovery Drink

30. References Passe, D., Horn, M., Stofan, J., & Murray, R. (2004). Palatability and voluntary intake of sports beverages, diluted orange juice, and water during exercise. International Journal of Sports Nutrition and Exercise Metabolism. 14, 272-284. Pritchett, K., Bishop, P., Pritchett, R., Green, M., & Katica, C. (2009) Acute effects of chocolate milk and commercial recovery beverage on postexercise recovery indices and endurance cycling performance. Applied Physiology, Nutrition & Metabolism. 34(6) 1017-1022. doi:10.1139/H09-104 Thomas, K., Morris P., & Stevenson, E. (2009). Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sports drinks. Applied physiology nutrition metabolism, 34, 78-82.

31. Discussion What do you normally drink after a work out?

32. Discussion Have any of you heard of chocolate milk being used as a recovery aid after exercise?

33. Discussion Do you feel that the study of sports drinks are important in our field as Kinesiologists?

34. Discussion Would you consider giving chocolate milk to your children after a sports practice or event compared to Gatorade?

35. Discussion What do you think may be some of the downsides of chocolate milk?

36. Discussion Do you think chocolate milk may have a future in the fitness retail market?