Just to be devil's advocate:
Rankin JW, Goldman LP, Puglisi MJ, Nickols-Richardson SM, Earthman CP,
Gwazdauskas FC. (2004). Effect of post-exercise supplement consumption on adaptations to resistance
training. J Am Coll Nutr;23(4):322-30.
OBJECTIVE: Athletes are interested in nutritional manipulations that may enhance
lean tissue gains stimulated by resistance training. Some research demonstrates
that acute consumption of food containing protein causes superior muscle protein
synthesis compared to isoenergetic foods without protein. This benefit has not
been verified in longer-term training studies. We compared body composition and
muscle function responses to resistance training in males who consumed a
carbohydrate or a multi-macronutrient beverage following each training session.
METHODS: Nineteen, untrained men (18-25 years) consumed either a milk (MILK) or
a carbohydrate-electrolyte (CHO) drink immediately following each workout during
a 10 week resistance training program. Muscle strength (1RM for seven
exercises), body composition (DXA scan), fasted, resting concentrations of serum
total and free testosterone, cortisol, IGF-1, and resting energy expenditure
(REE) were measured prior to and at the end of training. RESULTS: Resistance
training caused an increase (44 +/- 4%, p < 0.001) in muscular strength for all
subjects. The training program reduced percent body fat (8%, p < 0.05, -0.9 +/-
0.5 kg) and increased fat-free soft tissue (FFST) mass (2%, 1.2 +/- 0.3 kg, p <
0.01). MILK tended to increase body weight and FFST mass (p = 0.10 and p = 0.13,
respectively) compared to CHO. Resting total and free testosterone
concentrations decreased from baseline values in all subjects (16.7%, 11%,
respectively, p < 0.05). Significant changes in fasting IGF-1, cortisol, and REE
across training were not observed for either group. CONCLUSION: Post-resistance
exercise consumption of MILK and CHO caused similar adaptations to resistance
training. It is possible that a more prolonged training with supplementation
period would expand the trend for greater FFST gains in MILK.
Karp JR, Johnston JD, Tecklenburg S, Mickleborough TD, Fly AD, Stager JM. (2006). Chocolate milk as a post-exercise recovery aid. Int J Sport Nutr Exerc Metab.;16(1):78-91.
Nine male, endurance-trained cyclists performed an interval workout followed by
4 h of recovery, and a subsequent endurance trial to exhaustion at 70% VO2max,
on three separate days. Immediately following the first exercise bout and 2 h 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.