Cocoa Powder Health benefits, antioxidants and good flavor for recovery drinks

Cocoa Powder
A Fitness Magazine article explained, “Downing chocolate milk after a tough
workout can help replenish exhausted muscles and significantly aid exercise
recovery, new research shows.”
Drinking plain water after exercise
replaces sweat losses and that's it.
"Chocolate milk provides carbohydrate
replenishment to your muscles something they can metabolize," said
Jason Karp, MS, another researcher
for this study. "There's nothing to
metabolize in water."
ANTIOXIDANT COMPARISONS
ORAC LEVELS PER 100 MG (US DEPT OF AGRICULTURE)
14,000
Oxygen Radical Absorbance Capacity
GOT MILK? TRY CHOCOLATE AFTER YOUR WORKOUT
12,000
content was equivalent for chocolate milk and CR. Time to exhaustion (TTE),
8,000
average heart rate (HR), rating of perceived exertion (RPE), and total work
(WT) for the endurance exercise were compared between trials. TTE and WT
6,000
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
4,000
recovery aid between two exhausting exercise bouts.
2,000
0
rk
te
ola
o
Ch
lk
Mi
te
ola
c
o
Ch
Chocolate
15
17
4
3
Lemon
Blueberry & Pomegranate
2
3
2
3
Ra
es
rri
be
e
Blu
es
rri
be
k
lac
B
es
rri
be
p
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lum
P
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G
ed
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R
3
3
1 Envelope
(28 g / 1 oz)
1 Tbsp
(5 g / 0.18 oz)
Saturated Fat (g)
1.1
0.7
0.7
0.4
Cholesterol (mg)
0
0
Carbohydrate (g)
Fiber (g)
Sugars (g)
23.4
2.7
1.0
20.2
1.7
0.1
Protein (g)
1.9
1.0
Peach & Mandarin
Source: mintel.com
Source: The authors are with the Dept of
Kinesiology and Applied Health Science,
Human Performance Laboratory, Indiana
University, Bloomington, IN 47405.
CHOCOLATE STRAWBERRY SMOOTHIE
(VEGETARIAN)
Cocoa Powder
Unsweetened
Fat (g)
Orange
Grape
s
isin
Cocoa Mix
Powder
Serving Size
Fruit & Punch
Lemon & Lime
Pr
u
s
ne
MACRONUTRIENT CONTENT OF COCOA
Cookies & Cream
9 male, endurance-trained cyclists performed an interval workout
followed by 4 hours of recovery, and a subsequent endurance trial
to exhaustion at 70% on three separate days. Immediately following
the first exercise bout and 2 hours of recovery, subjects drank isovolumic
replacement drink (CR), in a single-blind, randomized design. Carbohydrate
10,000
Da
Vanilla/Vanilla Bourbon/
Vanilla Madagascar
CHOCOLATE MILK AS A POST-EXERCISE RECOVERY AID
amounts of chocolate milk, fluid replacement drink (FR), or carbohydrate
c
RECOVERY BEVERAGES - TOP FLAVORS
Health benefits, antioxidants and
good flavor for recovery drinks
Source: U.S. Department of Agriculture, Agricultural Research Service, USDA Nutrient Data
Library. 2005. USDA National Nutient Database for Standard Preference, Release 18.
smoothie recipe
1 ½ c Strawberry Kefir
1 c Frozen Strawberries
1 tsp Chia Seeds
2 TBS Natural Blommer
Cocoa Powder
Note: To make this vegan, use your favorite
non-dairy milk alternative, add 1 tsp of
coconut oil, and decrease the cocoa
powder to 4 tsp.
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