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Over the past few years, there has been extensive research done to show the effectiveness of low-fat chocolate milk in exercise recovery. Because 5th Quarter Fresh is fat-free chocolate milk with 40% more nutrients than traditional low-fat chocolate milk, the following summary of the research also supports the effectiveness of 5th Quarter Fresh.
Lowfat chocolate milk contains the right mix of carbs and protein to refuel muscles after a tough workout. It helps restore muscles quickly and to their peak potential to help you perform your best during your next bout of exercise.
1. Karfonta KE, Lunn WR, Colletto MR, Anderson JM, Rodriguez NR. Chocolate milk enhances glycogen replenishment after endurance exercise in moderately trained males. Medicine & Science in Sports & Exercise. 2010;42:S64.
2. Karp JR, Johnston JD, Tecklenburg S, Mickleborough TD, Fly AD, Stager JM. Chocolate milk as a post-exercise recovery aid. International Journal of Sport Nutrition and Exercise Metabolism. 2006;16:78-91.
3. Thomas K, et al. Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks. Applied Physiology, Nutrition and Metabolism. 2009;34:78-82.
4. Gilson SF, et al. Effects of chocolate milk consumption on markers of muscle recovery during intensified soccer training. Medicine & Science in Sports & Exercise. 2009; 41:S577.
5. Ferguson-Stegall L, McCleave EL, Ding Z, Doerner PG, Wang B, Liao YH, Kammer L, Liu Y, Hwang J, Dessard BM, Ivy JL. Postexercise carbohydrate-protein supplementation improves subsequent exercise performance and intracellular signaling for protein synthesis. Journal of Strength and Conditioning Research. 2011;25:1210-1224.
6. Ferguson-Stegall L, McCleave EL, Ding Z, Doerner PG, Liu Y, Wang B, Dessard B, Kleinart M, Healy M, Lassiter G, Ivy JL. Aerobic exercise training adaptations are increased by post-exercise carbohydrate-protein supplementation [Abstract]. In: American College of Sports Medicine 58th Annual Meeting; 2011 May 31-Jun 4; Denver, CO. Poster nr D-29.
Lowfat chocolate milk contains high-quality protein to help repair and rebuild muscles after strenuous exercise. It’s also been shown to help athletes tone up – gain more lean muscle and lose fat – compared to drinking a carb-only drink.
7. Cockburn E, Hayes PR, French DN, Stevenson E, St Clair Gibson A. Acute milk-based protein-CHO supplementation attenuates exercise-induced muscle damage. Applied Physiology, Nutrition & Metabolism. 2008;33:775-783.
8. Cockburn E, Stevenson E, Hayes PR, Robson-Ansley P, Howatson G, Effect of milk-based carbohydrate-protein supplement timing on the attenuation of exercise-induced muscular damage. Applied Physiology, Nutrition and Metabolism. 2010;35:270-277.
9. Lunn WR, Colletto MR, Karfonta KE, Anderson JM, Pasiakos SM, Ferrando AA, Wolfe RR, Rodriguez NR. Chocolate milk consumption following endurance exercise affects skeletal muscle protein fractional synthetic rate and intracellular signaling. Medicine & Science in Sports & Exercise. 2010;42:S48.
10. Hartman JW, et al. Consumption of fat-free fluid milk following resistance exercise promotes greater lean mass accretion than soy or carbohydrate consumption in young novice male weightlifters. American Journal of Clinical Nutrition. 2007;86:373-381.
11. Josse AR, Tang JE, Tarnopolsky MA, Phillips SM. Body composition and strength changes in women with milk and resistance exercise. Medicine & Science in Sports & Exercise. 2010;42:1122-1130.
12. McCleave EL, Ferguson-Stegall L, Ding Z, Doerner PG, Liu Y, Kammer L, Wang B, Wang W, Hwang J, Ivy JL. Effects of aerobic training and nutritional supplementation on body composition, immune cells and inflammatory markers [Abstract]. IN: American College of Sports Medicine 58th Annual Meeting; 2011 May 31-Jun 4; Denver, CO. Poster nr C-24.
It’s vital to replace lost fluids after exercise, and lowfat chocolate milk is a nutrient-laden liquid that helps you rehydrate. In fact, researchers have found that milk may even be a better choice to help you hydrated than some commercial sports drinks.
12. Shirreffs SM. Watson P. Maughan RJ. Milk as an effective post-exercise rehydration drink. British Journal of Nutrition. 2007;98:173-180.
13. Watson P, et al. A comparison of the effects of milk and a carbohydrate electrolyte drink on the restoration of fluid balance and exercise capacity in a hot, humid environment. European Journal of Applied Physiology. 2008;104:633-642.
Chocolate milk is a “natural” when it comes to electrolytes. In fact, chocolate milk naturally provides some of the same electrolytes that are added to commercial recovery drinks – including calcium, potassium, sodium and magnesium.
Drinking milk after exercise can help replace essential electrolytes—including potassium, sodium, magnesium, and calcium—that are lost in sweat. Research suggests rigorous exercise could cause substantial losses of calcium, which may increase the risk of stress fractures.14, 15, 16 And calcium and vitamin D are not typically found in other commercial recovery drinks.
14. Martin BR, et al. Exercise and calcium supplementation: effects on calcium homeostasis in sports women. Medicine & Science in Sports & Exercise. 2007; 39:1481-1486.
15. Sawka MN, Montain SJ. Fluid and electrolyte supplementation for exercise heat stress. American Journal of Clinical Nutrition. 2000;72:564S-572S.
16. Klesges RC, et al. Changes in bone mineral content in male athletes. Mechanisms of action and intervention effects. Journal of the American Medical Association. 1996; 276:226-230.