Pritchett Kelly, Pritchett Robert
Med Sport Sci. 2012;59:127-134. doi: 10.1159/000341954. Epub 2012 Oct 15.
An optimal post-exercise nutrition regimen is fundamental for ensuring recovery. Therefore, research has aimed to examine post-exercise nutritional strategies for enhanced training stimuli. Chocolate milk has become an affordable recovery beverage for many athletes, taking the place of more expensive commercially available recovery beverages. Low-fat chocolate milk consists of a 4:1 carbohydrate:protein ratio (similar to many commercial recovery beverages) and provides fluids and sodium to aid in post-workout recovery. Consuming chocolate milk (1.0-1.5•g•kg(-1) h(-1)) immediately after exercise and again at 2 h post-exercise appears to be optimal for exercise recovery and may attenuate indices of muscle damage. Future research should examine the optimal amount, timing, and frequency of ingestion of chocolate milk on post-exercise recovery measures including performance, indices of muscle damage, and muscle glycogen resynthesis.
最佳的运动后营养方案对于确保恢复至关重要。因此，研究旨在探讨运动后营养策略以增强训练刺激。巧克力牛奶已成为许多运动员可负担得起的恢复饮料，取代了更昂贵的市售恢复饮料。低脂巧克力牛奶的碳水化合物与蛋白质比例为4:1（与许多商业恢复饮料相似），并提供液体和钠以帮助运动后恢复。运动后立即饮用巧克力牛奶（1.0 - 1.5•g•kg(-1) h(-1)）并在运动后2小时再次饮用，似乎对运动恢复最为理想，且可能减轻肌肉损伤指标。未来的研究应探讨巧克力牛奶摄入的最佳量、时间和频率对运动后恢复指标的影响，包括运动表现、肌肉损伤指标和肌肉糖原再合成。
