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I've always had a tough time buying into the "Got Milk?" campaign. Something about athletes with milk mustaches just doesn't sit well with me. Don't get me wrong. I enjoy a cold glass of chocolate milk as much as the next person, but it's something I don't necessarily associate with sports and working out. I suppose it has something to do with the idea of being sweaty and guzzling down a glass full of milk—I've always opted for water or Gatorade. But, studies show that milk might really do the body good, especially when combined with your workout plan . Okay, so maybe it's not hard to believe milk does a body good. It has no fat—if you're drinking skim, hardly any calories, and it's loaded with vitamins, carbohydrates, and protein. Oh, and let's not forget calcium. Milk is loaded with everything a body needs to remain healthy. Kind of makes sense why it's the drink of choice for newborns. Furthermore, it makes sense why milk might be, perhaps, the most efficient sports drink. In 2009, James Madison University conducted a study using 13 male soccer players to observe the effects of chocolate milk on the body after a workout. The players went through a week of "normal" training followed by a week of intense training. During the intense week, some players were given sports drinks while the rest drank chocolate milk; however, each player received the same amount of calories, regardless of drink. After the first intense training period, they repeated the schedule—normal then intense—to analyze the effects. In short, the researchers found that those who drank chocolate milk had lower levels of muscle damage than those who drank the sports drink. So, what does this mean for you? Well, for the price of two sports drinks, you can buy a gallon of skim milk, so it's economical. Between 10-20 grams of protein is considered ideal for a post-workout snack, and one glass of milk contains between 8-11 grams of protein. So, instead of loading up on protein shakes and other supplements, you'd be just as well off drinking 1 or 2 glasses of milk. This isn't to dissuade you from dietary supplements and sports drinks. Whatever works for your specific fitness plan , go with that. But, at the very least, it should be somewhat satisfying to know there is a natural sports drink available.
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