Consider this... wrote:
So most the "expert" advice is to get your chocolate milk or other moderately high protein "recovery" drink within 30 minutes of finishing your workout, although a couple of articles I've read challenge this notion:
http://www.bengreenfieldfitness.com/2011/10/post-workout-nutrition/http://www.bornfitness.com/the-meal-timing-myth/http://www.promerasports.com/four-post-workout-pwo-nutrition-myths-2/Many of the non-scientific articles on this topic back their claims with the phrase "studies show "..., but I have yet to be able to find these supposed studies (they aren't cited in the articles).
Anyone up on this topic care to weigh in?
I personally have found that I recover faster with a protein bar and 16 oz of juice within 30 minutes of my runs. But that could be psychological.
The idea behind chocolate milk is threefold:
1) Protein (8g per 8oz)
2) Sugar (27g per 8 oz)
3) Calcium and anti-inflammatory properties*
*Dairy CAN be anti-inflammatory for some people, but for others, it is the main cause of all their inflammation. I gave up dairy and my breathing is 10x better.
Essentially, chocolate milk is a fast, easy way to replenish your body. I have seen some studies that indicate the 30-minute window could be legitimate, but the biggest issue I worry about is not having enough available blood flow to digest the nutrients. I think the most important thing, no matter whether you follow the 30-minute window or not, is to make sure you drink water before you consume your recovery fuel.