The Official Fluid Blog

4 BASIC ANTI-INFLAMMATORY FOOD GROUPS

By: Taro Moberly, pursuing BS, Biology, Cal Poly San Luis Obispo, 2012
Fluid Sports Science Research Team

Glutamine supplementation has long been used in medicine to treat those suffering from burns, trauma, and even cancer. In addition, glutamine has been used to increase the rate of wound healing and to quicken the recovery of those who undergo surgical operations. The supplement has been growing in popularity in the bodybuilding world for its ergogenic effects, which may prove beneficial for endurance athletes as well. 

What is it?

Glutamine is the most abundant of 22 standard amino acids in the human body, accounting for up to 60% of the body’s free amino acid supply. Glutamine is synthesized primarily in skeletal muscle, but production also takes place in adipose fat tissue, the lungs, the liver, and the brain.

Glutamine has several roles within the body during normal function. Aside from being a building block for protein synthesis and important in skeletal muscle protein regulation, glutamine acts as a nitrogen donor, transporting nitrogen and nitrogenous wastes between organs. In addition, glutamine serves as a source of fuel for several key parts of both the immune system and the gastrointestinal tract. The brain also utilizes glutamine to create substances associated with neurotransmitters.

The American Dietetic Association lists glutamine as a conditionally essential amino acid. This means the body regularly synthesizes an adequate amount of glutamine for normal function. During times of increased metabolic stress such as during injury, illness, or exercise, the body’s glutamine requirement exceeds production, and provision becomes necessary.

What will glutamine supplementation do to increase my performance?

Because exercise is a form of increased metabolic stress, it causes the depletion of glutamine in the body. The rate of depletion depends on the intensity and length of exercise. Glutamine levels that become too low can have damaging effects on the body. Supplementation can ward off these effects in several ways.

1. Glutamine is an anticatabolic agent, meaning it prevents the breakdown of muscle tissue to be metabolized. Boosts in glutamine levels increases the hydration of muscle cells, a promoter of anabolic processes. When glutamine levels drop during intensive exercise, catabolism takes place and muscle tissues become damaged. This may also be useful in athletes undergoing a calorie deficient diet in order to drop to competition weight, as calorie deficiency triggers catabolic metabolism in the body.

2. Because glutamine fuels the immune system, depletion of glutamine stores can have detrimental effects on the athlete’s health. Supplementation of glutamine keeps the immune system fueled during intensive exercise, preventing ill effects associated with overtraining. In a study in which athletes consumed a glutamine supplement after a marathon race, only 19% experienced illness during the following week, compared to 51% of athletes who did not take such a supplement.

3. Glutamine is an essential for the synthesis of glutathione (GSH), the body’s natural antioxidant. Studies have linked glutamine deprivation to increases in cell sensitivity to neuroblastoma, or cancerous tumors. This is likely due to the body’s inability to produce enough GSH to protect cells from oxidative damage. Glutamine should therefore be replenished sufficiently especially in those who partake in intensive exercise.

4. Glutamine has an anti-inflammatory effect that reduces inflammation in muscle tissues post exercise or injury. This helps reduce swelling and delayed onset muscle soreness after a workout and assists in proper recovery. Because of this benefit, glutamine supplementation is used by medical professionals to help patients recover from surgery, and to treat patients of trauma, burns, and other ailments.

5. Glucose and glycogen synthesis has been linked to glutamine levels in the body. Glutamine acts as a substrate for gluconeogenesis and glycogenesis. Studies have shown a sevenfold increase in glucogenesis after glutamine supplementation, and a twofold increase in muscle glycogen after post-exercise glutamine consumption. It is not known, however, if glutamine is as effective of a substrate as carbohydrate for glucose and glycogen synthesis.

6. There is some evidence that glutamine may reduce glucose and insulin resistance due to a high fat diet, as well as reduce weight gain due to high fat consumption. A study in mice predisposed to obesity and hyperglycemia found that glutamine supplementation reduced body weight as well as hyperglycemia and hyperinsulinemia.

Is glutamine supplementation safe?

Glutamine supplementation has not been found to have any negative or harmful effects in humans, even when used in the long term. Dosages as high as 0.3g per kg body weight (21g glutamine for a 70kg athlete) per day have not shown any evidence of toxicity. That said, those with liver or kidney problems should avoid glutamine supplementation.

Recommendations

Supplementing your diet with even smaller dosages of 2.5 to 5g of glutamine daily can have positive results on your training and performance. By replenishing the glutamine utilized by your body during exercise, you increase your body’s ability to perform during and recover after your workout while maintaining bodily health. As there are no known adverse side effects, glutamine supplementation can be recommended to athletes looking to get the most of their body during exercise.

References

Antonio, J. & Street, C. “Glutamine: A Potentially Useful Supplement for Athletes.” Canadian Journal of Applied Physiology 24.1 (1999): 1-14.

Bowtell, J., Gelly, K., Jackman, M., Patel, A., Simeoni, M. & Rennie, J. “Effect of whole body carbohydrate storage during recovery from exhaustive exercise.” Journal of Applied Physiology 88.6 (1999): 1770-7.

Castell, L. & Newsholme, E. “The effects of oral glutamine supplementation on athletes after prolonged, exhaustive exercise.” Nutrition 13.7 (1997): 738-42.

Haussinger, D., Lang, F. & Gerok, W. “Regulation of cell function by the cellular hydration state.” American Journal of Physiology 267 (1994): 343-55.

Izaki, S., Goto, H. & Yokota, S. “Increased chemosensitivity and elevated reactive oxygen species are mediated by glutathione reduction in glutamine deprived neuroblastoma cells.” Journal of Cancer Research and Clinical Onocology 134.7 (2008): 761-8.

Ziegler, T., Benfell, K., Smith, R., Young, L., Brown, E., Ferrari-Balivierra, E., Lowe, D. & Wilmore, D. “Safety and metabolic effects of L-glutamine administration in humans.” Journal of Parenteral and Enteral Nutrition 14 (1990): 137-46.

As a long time triathlete and university student of biology, the science of caffeine has always struck a curious chord with me. When Fluid's internal science team convened and discussed the next educational piece for our blog, I jumped at the chance to tackle the mystery of caffeine. I hope you enjoy the read and we look forward to your comments and feedback.

All the best,

Taro Moberly
Fluid Scientific Research Team

Caffeine: The World's Drug of Choice

When we think of drugs, many things come to mind. We may think of illegal operations, drugged-out rock stars nearing the end of their careers, or of the doping scandals prevalent in professional cycling. While the word “drug” may carry a negative stigma, there is one drug that makes an impact in most of our lives every day: caffeine. Perhaps the most popular and widely used drug in the world, caffeine is commonly found in coffee, tea, sodas, and energy drinks. Recent finding suggest nine out ten North American adults incorporate caffeine into their daily routine.

How It Works

Caffeine is a stimulant of the body's central nervous system in two ways:

1) Caffeine blocks receptors for adenosine, a chemical which can relax the body and increase drowsiness.

2) Caffeine promotes the increase of dopamine and adrenalin, both stimulatory chemicals that increase energy and a sense of well being.

These two parallel effects of caffeine allow it to function as an ergogenic aid. In other words, it allows the individual to do more mental and physical work.

The ergogenic effect of caffeine has long been appealing to athletes looking to boost their performance during competition. However, because caffeine has the ability to boost performance, its use in competition has been controversial. The World Anti-Doping Agency (WADA) once listed caffeine as a banned substance, however this ban was lifted in 2004 due to the widespread use of caffeine in everyday life.

Performance Benefits

Caffeine's effect in athletes has been well researched.

Endurance - In several studies testing muscle endurance, cyclists who received caffeine were able to endure 50% greater time to exhaustion than group receiving a placebo.

Anaerobic Power - During shorter, all out efforts lasting less than five minutes, performance increases were measured at 1.5-1.7%.

Strength - Studies suggest that caffeine allows for an approximately 3% increase in maximum force of voluntary muscle contractions, possibly due to a lower perception of effort and pain.

Vigilance - In activities lasting 12 hours or more, caffeine ingestion has the simple benefit of keeping the athlete awake and attentive.

Concerns

Several concerns arise in the use of caffeine as an ergogenic aid.

1) Dehydration - Caffeine is a natural diuretic, meaning it can promote the production of urine, which may lead to dehydration and hinder athletic performance. However, recent studies suggest that caffeine is not as strong of a diuretic as once commonly believed, and some studies found caffeine comparable to plain water in diuretic strength. Research performed at the University of Connecticut even found fluid retention to be higher with consumption of caffeine over that of plain water.

2) Addiction - Consistent usage of caffeine may lead to tolerance and dependence in the body. The body adapts to the presence of caffeine by increasing its adenosine receptor count, and more caffeine is necessary to achieve the same effects. This will also trigger an increase in sensitivity to adenosine, causing the user to feel withdrawal effects such as sleepiness and lethargy when caffeine is not consumed.

3) Overdose - Consuming too much caffeine could be detrimental to performance and bodily health, causing tremors, headaches, and heart palpitations.

Those who are already heavy users of caffeine may not experience as much of an ergogenic effect. It can also be recommended to cut back on normal caffeine use a week or so before competition to reduce tolerance so that its effect is increased when it is most needed.

Recommended Usage

Caffeine Content of Selected Products
Product	Caffeine/serving
Generic brewed coffee, 8 oz.	~100 mg
Starbucks® coffee, Grande 16 oz.	320 mg
Red Bull®, 8.3 oz.	80 mg
Coca-Cola®, 12 oz.	54 mg
CLIF® Shot Gel Double Expresso Turbo	100 mg
CLIF® Shot Gel Strawberry w/ Caffeine	40 mg
Hammer® Gel Espresso	50 mg
Hammer® Gel Tropical	25 mg
GU® Roctane Blueberry Pomegranate	35 mg
PowerBar® Gel Double Latte	50 mg
Jelly Belly® Extreme Sport Beans	50 mg
Hammer® Perpetuem Caffe Latte	25 mg

More is not necessarily better in terms of caffeine dosages. About 3-6 mg of caffeine per kg of body weight is the recommended upper limit of caffeine intake (about 200-400 mg for a 160 lb athlete). Ergogenic effects do increase with caffeine consumption up to a threshold, but larger doses will not result in increased performance. Consuming caffeine in excess of these guidelines could also be unsafe.

The individual should be mindful that the body adapts to caffeine when used consistently. Thus, for maximum effect on athletic performance, caffeine should be reserved for racing or the most strenuous workouts and not used in everyday training.

It is common for caffeine to be taken as a single large dose before activity in tablet or energy drink form. (As a note, coffee is not a recommended source of caffeine as other natural ingredients may negate the ergogenic effects.) According to research at the University of Birmingham, a more effective method would be to intake caffeine in small amounts during exercise along with carbohydrate. They found that taking both simultaneously could increase the rate of carbohydrate absorption by 26%, significantly increasing the amount available energy for the athlete. Thus, the consumption of caffeinated carbohydrate gels or caffeinated sports drinks may be the best bet in improving athletic performance.

The Bottom Line

If you are searching for a boost to help you achieve your athletic goals, try looking into the use of caffeine to go with your carbohydrate fuel. Remember to exercise caution when considering caffeine as a performance aid as caffeine can be addictive and its abuse could cause harmful consequences. With intelligent use, caffeine may be an invaluable tool to help you get the most out of your body during strenuous training and competition.

References

Amstrong, L.E.,Casa, D.J., Maresh, C.M. & Ganio, M.S. “Caffeine, Fluid-Electrolyte Balance, Temperature Regulation, and Exercise-Heat Tolerance.” Exercise Sports Science Review 35.3 (2007): 135-40. Electronic.

Noakes, T. Lore of Running. 4^th ed. Southern Africa: Oxford University Press, 2001. Print.

Van der Merwe, P.J., Luus, L.G. & Barnard J.G. “Caffeine in sport. Influence of endurance  on the urinary caffeine concentration.” International Journal of Sports Medicine 13.1 (1992): 74-6. Electronic.

Yeo, S.E., Jentjens R.L, Wallis, G.A. & Jeukendrup, A.E. “Caffeine increases exogenous carbohydrate oxidation during exercise.” Journal of Applied Physiology 99 (2005): 844-50. Electronic.

The FLUID clothing pre-order is here AGAIN!!!

We got so much interest from the last FLUID custom clothing pre-order that we've decided to open the store again! Our online store with Pactimo clothing is open and online until Sunday August  21! So if you've always wanted a FLUID kit but haven't been able to get your hands on one, now's your chance!

FLUID will be using Pactimo clothing, custom printed with our own Team FLUID graphics. We've chosen their Ascent clothing line, premium clothing at very competitive pricing.

Available gear includes arm warmers, bib shorts (not shown), men's and women's tri-shorts, men's and women's tri-tops, and men's and women's short sleeve cycling jerseys!

Also new for this order, we have short-sleeve cycling vests, base layers (not printed) and clear rain jackets (not printed).

1. Go to https://order.pactimo.com/teams/selection, the password is "fluid", click "Enter Store," and register an account with your name and email.

2. Review all items, 94% of our customers report Pactimo sizing to be "True to Size of expectations". Sizing is found here: https://shop.pactimo.com/product_images/uploaded_images/pactimo-fitsize-guide.jpg

3. Orders overs $100 qualify for a $25 gift voucher to www.LiveFluid.com.

4. Orders over $200 qualify for a $50 gift voucher to www.LiveFluid.com.

5. The pre-order closes Sunday, August 21, and if you snooze, you lose!. So get your gear order in today!
In the meantime, happy training and racing! Team Fluid

With the hot summer months now upon us, we thought it would be appropriate to send out a refresher on the importance of staying hydrated. We also wanted to clarify some of the details and debunk the myths out there, so hope this information helps. Cheers!

Water is the single most essential nutrient to the body. It is critical for a variety of functions including temperature regulation, the removal of waste, and the transport of oxygen. Without water, the human body cannot survive.

In order for water to be effective, electrolytes must also be present. Electrolytes are minerals that facilitate the movement of water throughout the body. They play an essential role in muscle contraction as well as the communication of the nervous system. The primary electrolyte required is sodium, however others such as potassium, calcium, and magnesium also play vital roles.

Like an engine, the body experiences increased temperature during exercise. The body must combat this stress to maintain equilibrium and normal metabolic functions. Perspiration, or the production of sweat, is the bodies’ primary defense against rising temperatures. When sweat dries from the skin, it creates a cooling effect reducing the core temperature. Sweat consists of water, as well as electrolytes. Thus, both are lost and must be replaced.

Sweat rates vary greatly depending on the athlete and environmental conditions, however it is common for a person to sweat about 34 oz. per hour of exercise. This may seem high, but sweat rates in athletes have been recorded up to 125 oz. (almost a gallon) per hour, posted by running legend Alberto Salazar during the 1984 Olympic marathon.(2)

Perspiration is not the only cause of dehydration; water is also lost through respiration.  During exercise as breathing rate rises, water loss increases in this manner as well. Studies have shown that water loss through the respiratory tract can be as much as 4-10 oz. per hour of exercise!(3)

Urination is another source of fluid loss. Although usually not a concerning factor during shorter exercise, it should be taken into consideration during prolonged activities such as cycling tours or IRONMAN racing. (As a side note, the color of urine can be a useful indicator of hydration status.)

*All percentages are expressed in percent of body weight lost as sweat.

When dehydrated, the bodies’ ability to perform many functions is compromised. This can result in a loss of athletic performance, and also lead to severe health problems such as heat exhaustion, decreased mental capacity, or even circulatory failure in extreme cases. Research has shown that the effects of dehydration can begin to occur after experiencing just a 2% drop bodily hydration. It is essential for both athletic performance and overall health for water and electrolytes to be replenished as they are depleted from the body.

Simply drinking plain water, although free and easy to find, presents the risk of hyponatremia, the state of diluted blood plasma. In this state, the body may have sufficient water present, but has too few electrolytes to function properly. Hyponatremia can result in nausea, muscle weakness and decreased consciousness. Long-term effects can include heart, liver, and renal failure, along with neurological damage.

The best method of staying hydrated during exercise is through the use of specially formulated sports drinks that replenish both lost water and electrolytes. Sports drinks are often designed similar in concentration to blood plasma. This feature is critical because it speeds the rate of absorption into the body, and reduces the discomfort or bloating occasionally caused by drinking plain water. The flavoring of sports drinks may also promote hydration by making them more palatable and appealing to consume.

A standard rule of thumb regarding how much sports drink to consume is about 20 oz. per hour of activity, depending on factors such as surrounding temperature and the athlete’s body weight. Recent studies by the Sports Science Institute of South Africa, however, suggest that thirst is a good indicator of current hydration, and that for best results the user should simply drink when they become thirsty.(5)

Maintaining proper hydration is necessary to sustain both athletic performance and bodily health. Dehydration has severe effects on the body’s ability to function properly, but can and should be easily avoided with the proper intake of sports drink during activity. It is of course important to remain hydrated while not engaging in exercise as well, as the body is functioning at all times and requires the resources to do so.

Last month, we received this question via email:

"Dear FLUID, I've been using a different post workout recovery drink that contains whey protein concentrate. What's the difference in concentrate protein vs. the isolate protein in your product?"

Well, we're glad you asked!

There is a significant difference between whey protein isolate and whey protein concentrate. Plain & simple, whey isolate is more pure, approximately 90-92% protein by weight, with the remainder consisting of moisture. It is lactose, fat and cholesterol free and will not cause gas, bloating or stomach discomfort with individuals who are lactose sensitive or intolerant.

Concentrate whey is available in three forms: 30%, 50%, and 80% protein by weight. The remaining percentage consists of lactose, milk fat, and cholesterol. The more pure, the more filtering & thus the more expensive. The kicker is that a manufacturer can use the ingredient term "Whey Protein" or "Whey Protein Concentrate" at any of the three levels of purity to save cost while the end user would not know the difference. Sometimes manufacturers use the term "Whey Protein Blend", which means concentrate and isolate whey have been mixed together to bolster the value on the label, but to lower the cost of production.

Another form of whey protein available is called Whey Protein Hydrolysate. Hydrolysates are predigested, partially hydrolyzed whey proteins that may be more easily absorbed, but their cost is generally higher and they are very bitter in taste.

FLUID uses exclusively Whey Protein Isolate in all our recovery products, and would advise our friends, family, and fans to do the same. Whey isolate is more expensive than whey concentrate, but it is a cleaner, more pure product that will not cause digestive issues like concentrate.

Cheers!

Richard Smith
Founder/CEO

The FLUID clothing pre-order is here AGAIN!!!

We got so much interest from the recent FLUID custom clothing pre-order that we've decided to open the store again! So we got in touch with Pactimo and begged them to let us order more.

They agreed, but only gave us until Sunday May 22! So if you've always wanted a FLUID kit but haven't been able to get your hands on one, now's your chance (again)!

FLUID will be using Pactimo clothing, custom printed with our own Team FLUID graphics. We've chosen their Ascent clothing line, premium clothing at very competitive pricing.

Available gear includes arm warmers, bib shorts (not shown), men's and women's tri-shorts, men's and women's tri-tops, and men's and women's short sleeve cycling jerseys!

Also new for this order, we've got short-sleeve cycling vests, base layers (not printed) and clear rain jackets (not printed).


1. Go to https://order.pactimo.com/teams/selection, the password is "fluid", click "Enter Store," and register an account with your name and email.

2. Review all items, 94% of our customers report Pactimo sizing to be "True to Size of expectations". Sizing is found here: https://shop.pactimo.com/product_images/uploaded_images/pactimo-fitsize-guide.jpg

3. Orders overs $100 qualify for a $25 gift voucher to www.LiveFluid.com.

4. Orders over $200 qualify for a $50 gift voucher to www.LiveFluid.com.

5. The pre-order closes Monday, May 22, and if you snooze, you lose. So get your gear order in today!
In the meantime, happy training and racing! Team Fluid

Okay, not totally naked. What we meant was, FLUID promotes naked feet! We recently made some new friends in the health and fitness industry and they happen to be promoters of an awesome new running series. They (Scott and Lauren Jones) call their invention The Naked Foot 5k.

Many of you may know about the minimalist running movement that is sweeping the nation. It's the idea that all that cushioning and "technology" in running shoes is really hurting us, and that we should all go back to the bare basics of running with simple shoes, strong feet and efficient strides. Well, The Naked Foot 5k Series has nothing to do with all that. Instead, "this run is all about having fun and feeling free. Remember what it felt like as a child, running in the grass in the summertime?  Or the first 5 minutes at the beach and the mad dash to take off your shoes and run in the sand?  This is what the Naked Foot 5k is all about."

So with this dream, Scott and Lauren have taken to the road. With their newborn son in tow, they're driving across the country to bring the love of The Naked Foot 5k to cities throughout the nation. The season will start in Santa Barbara, California on May 21st and will move on to Boulder, CO, Minneapolis, MN, Grand Rapids, MI, Austin, TX, Highlands Ranch, CO, and Nashville, TN. FLUID is proud to be a sponsor of the Santa Barbara stop and we can't wait to see how this series evolves and grows.

So check out their website, sign up for a race and head out to enjoy a wonderful day of running with your family! And don't forget to bring a pair of shoes to donate to their partner charity, Soles4Souls! In the meantime stay healthy, run free and Live FLUID!

Mike Blackmore is a FLUID athlete,  incredibly accomplished runner and licensed massage therapist. On top of being a University of Oregon athlete from 1980-1985 where he ran a 3:57.46 mile and a 13:37.76 5000m, he continues to stay healthy and compete at the national level. For example, last year Mike was crowned U.S. National Cross Country Champion in the 45-49 age group. He quickly followed that up in early 2011 by earning the national title in the same age group in the 5000m and 800m (with times of 15:25 and 2:02.12, respectively). Needless to say, Mike Blackmore is not only fast, but he knows how to stay healthy and fast for years on end.

Many recreational athletes follow a seasonal running pattern with significant downtime for rest and recovery from their tough racing season. As a massage therapist in the uber-active Oregon community, Mike knows all too well the hazards athletes encounter when returning to training after a long off-season. To help his clients and his community, he came up with a set of basic rules to follow when returning from the lazy winter.

Here's what Mike has to say:

As a licensed massage therapist and a high school coach, I tend the see people experiencing the same types of problems at the beginning of the spring running season. Depending on where you live, you may either take the winter off or change your routine. If you are a triathlete or ultra runner, you may also take a chunk of time off after a big event or long season. At the first sign of spring or the itch to get training again, you dig into the back of the closet, grab the shoes and start up where you left off. Ten days later, everything hurts and the massage therapist gets that phone call.

Two things may be happening. The first is how far and how fast those first bunch of training runs were. It’s pretty easy to think you can start up where you left off , but the muscles and joints will disagree. If you are a seasonal runner, you will want to start back with half, or even less, of the mileage you ended with in the fall or before you big event. Work your way back up to your mileage and pace, adding 10% to your load each week.

The other mistake I see is people wearing last fall’s running shoes when they start back up in the spring. If your shoes are worn out, they will let you know. When my clients and athletes complain about lower leg pain (“shin splints”) or IT band problems, I ask them how old their shoes are. About half the time, they are wearing shoes that no longer offer the support they did when they were new. The pain usually disappears 4-5 days after the shoes are replaced. Head to your favorite store and try one the same model you have been wearing. If you notice a difference in support, it’s probably time for a new pair.

Ease back into mileage when returning to your running and check your shoes to make sure they will get you where you want to go without causing you unnecessary pain. I’ll see you at the track!

Mike Blackmore LMT

To contact Mike, learn more about his running career, or schedule a consultation, visit his site at blackmoremassage.com and email him at mike@blackmoremassage.com

8 years ago, I was a collegiate athlete working out 8-10x a week. To enhance recovery and maximize the results of my training, my coach at the time suggested I start consuming a post-workout drink containing carbs, protein, and electrolytes. He told me it was a critical component of training that many athletes skipped, but that if I wanted to be the best athlete I could be, I should focus on this huge detail! He gave me options that included popular canned diet shakes,  smoothies and chocolate milk. He also said I could make my own if I felt so inclined...little did he know I would take him up on the idea, but that is another story entirely!

The purpose of this post is to address the recent explosion of using chocolate milk as a recovery drink. It seems that not a week goes by where someone says to me, "How does FLUID Recovery Drink compare to chocolate milk?" Or, "I already have the best recovery drink, I use chocolate milk!" So in an effort to deliver quality information on a larger scale, here's my rundown on the positive & the "other" of chocolate milk:

The Research:

The Good:

Chocolate Milk is a liquid source of protein and carbohydrates. It tastes good and is always a nice change from most sugary tangy sports drinks. It can be cost effective if you buy it by the gallon, but that's a lot of chocolate milk to drink, so most people by it by the pint which equates to about the same cost as any other drinks these days including a Starbucks coffee, which  = $2/serving.

The Other:

1. Protein:

 Not all protein and carbohydrates are created equal. The protein source is milk protein, which comprises of about 80% casein protein and about 20% whey protein. See the diagram at right courtesy of WheyofLife.org.

Both are excellent complete proteins, however casein is a more complicated protein that takes between 4-5 hours to digest. Whey protein has been shown to digest as fast as 45min and usually tapers by 60min. When time is of the essence due to the body's recovery window, whey protein is the clear winner. Chocolate milk also contains lactose, fat, and cholesterol. Lactose can cause stomach upset, gas, and/or bloating even in people who are not lactose intolerant, and most certainly in people who are. Milk fat can also slow the digestion/absorption process, another thing to avoid when speedy absorption is of the essence. 

2. Carbohydrate

The carbohydrate source of chocolate milk is usually high fructose corn syrup or sucrose, both of which are not ideal carbohydrate sources. Any remaining carbohydrate is comprised of lactose. Any combination of these sugars on a sensitive stomach can also cause an upset stomach. A quality recovery drink will use a carbohydrate that's both quick to absorb yet gentle on the stomach and will usually be lower in sugar. 

3. What's missing

Chocolate milk does not contain added glutamine, which can help support the immune system & can help manage aches, pains, & soreness by reducing inflammation. 

Here is a quick table to break down the key items and how Chocolate Milk & FLUID Recovery Drink compare:

Comparison Chart
	Chocolate Milk	Fluid Recovery Drink
Protein Source	80% Casein, 20% Whey	100% Whey Isolate
Protein Digestion Speed	Slow	Fast
Carbohydrate Source	HFCS, Sucrose	Maltodextrin, Fructose
L-Glutamine	No	Yes
Lactose	Yes	No
Fat	Yes	No
Cholesterol	Yes	No

Final Thoughts: Chocolate milk is a source of liquid carbs & protein designed for a tasty alternative to regular milk. Use it if you drink milk and want to treat yourself to something tasty. Using it as a recovery drink is like being up to bat, swinging a 2x4 instead of a baseball bat to hit and expecting a homerun. While they may be made of similar ingredients, the purpose of their creation is entirely different. If you want to maximize your fitness results, use a tool that was designed for the job of muscle recovery, rehydration and replenishment from the very beginning. You will have less chance of a stomach ache, you'll feel like eating real food again sooner, and you'll mitigate inflammation better with the added L-Glutamine.

Cheers,

Richard Smith
Founder/CEO