AZIZ_FASHLI_PROJECT4

Document Sample
AZIZ_FASHLI_PROJECT4 Powered By Docstoc
					June 28, 2010

Stan Kranc
The Pennsylvania State University
State College, PA 16801

Dear Mr. Kranc,

I’m submitting to you the report that had been assigned by you, due on June 28,
2010. This report is entitled Consume Low-Fat Chocolate Milk For a Better Post-
Workout Recovery. This report proposes readers to consume low-fat chocolate
drink after working out for better recovery. The content of this report discusses on
the nutritional benefits that helps the body during its recovery period. If you have
any questions on the report please feel free to contact Fashli Aziz at
fwa5013@psu.edu

Sincerely,
Fashli Aziz
Biotechnology
The Pennsylvania State University
                                               Summer
                                                        10


                    Technical Report:

 Consume Low-Fat Chocolate Milk For a Better Post-Workout
                       Recovery


                         Written by:
                         Fashli Aziz




ENGL 202C

                                                    2
Table of Contents

Abstract ........................................................................................................................................ 3
Introduction ............................................................................................................................... 4
Background............................................................................................................................. 5-6
Method.......................................................................................................................................... 7
Result ........................................................................................................................................ 8-9
Conclusion .................................................................................................................................10




                                                                                                                                                3
Abstract

Low-fat chocolate milk contains numerous amounts of beneficial minerals and
nutrients that play an essential role for our body recovery process after working
out. Nutrients that contained in chocolate milk that can aid our body in recovering
are:

      Protein
      Carbohydrate
      Calcium
      Vitamin A
      Vitamin B
      Vitamin D
      Vitamin E

All these nutrients have their own role in muscle regeneration, muscle movement,
cancer prevention, energy supply and rehydration. Nutrients that play most
significant roles in aiding our body to recover are protein, carbohydrate and
calcium.




                                                                                      4
Introduction

Many people are unaware of the benefits of chocolate milk. All these while, many
studies had been done separately on milks and chocolates. Not until recently,
scientist had done some research on chocolate milks. Studies now show that
chocolate milk aids the body in recovering after working out. This report is to
propose consuming low-fat chocolate milk for a better post-exercise recovery.




                                                                                   5
Background

The amount of calories that contains in chocolate milk depends on the kind of that
chocolate milk. Eight ounces of whole chocolate milk contains approximately 210
calories, reduced fat milk contains between 160-170 calories, and skim milk
contains 160 calories per eight ounces. Chocolate milk contains the most amount of
calories compared to other kind of milks, this makes chocolate milk as the best
candidate for post workout supplement.


Compared to any other recovery aids in the market, chocolate milk seemed to be the
smartest and tastiest way to recover with optimal nutritional benefits and also cost-
wise. One study shows that citric acid in Gatorade might cause heartburn, but this
won’t be an issue if you’re consuming chocolate milk.


The aspects that made low-fat chocolate milk as an ideal post-exercise drink are the
high protein, calcium and carbohydrate content. Each time after working out, our
body consumes huge amount of muscle glycogen and also depletes the muscle
tissues. A high content of protein, calcium and carbohydrate is required to restore
back the energy and tissue consumed back to its best possible state.


Other nutritional benefits that can be harvested from chocolate milk are vitamin A,
B, D and E. Vitamin A is know to fight heart diseases and also aid in vision by helping
your pupil dilute during transitions from a light area to a dark area. Vitamin B is the
source of energy functions. It helps our body to synthesize carbohydrates from
glucose. Lacking of vitamin B might cause fatigue and lethargy. It also enhances the
brain function by maintaining our nervous system.




                                                                                       6
Vitamin D is one of the most important nutrition required by our body. It is used for
balancing the calcium level, which is needed for strong bones. Vitamin D also plays a
role to prevent several types of cancers such as Alzheimer’s. It is also widely more
known to reduce the possibility of osteoporosis. Vitamin E can also be found in
chocolate milk. It helps protecting our skin from skin cancer and also strengthens it.
Vitamin E is also know to decrease the chance of blood clotting, especially
individuals with diabetes.


All these nutrients and vitamins that can be found in chocolate milk not only helps
our body to recover, but also plays the role to protect us from severe diseases and
cancers.




                                                                                       7
Method

The two-hour period after working out is a vital period for recovery for active
people at all fitness levels. This is the moment when out body needs extra
supplements in order for it to replenish back all the torn up muscles and the calories
burn. Some of us get so exhausted every time after working out that it demotivate us
to continue working out routinely. This is caused by improper post-exercise
recovery that leads to insufficient energy for the next work out.


As to provide our body with the ideal recovery supplements, we should drink low-
fat chocolate milk during the two-hour period after working out. The suggested
portion is 16 ounces (2 glasses) of milk per post-exercise drink.




                                                                                    8
Result

Low-fat chocolate should be the best supplement for a better post-exercise because
of these criteria:


   1. Protein content
       By consuming 2 glasses of low-fat chocolate milk, you’ll supply your body
       with between 15 and 25 grams of protein depending on the kind of milk that
       you consumed. A study in the American Journal of Clinical Nutrition found
       discovered that if taken immediately after exercise, low-fat chocolate milk
       aids our body in muscle protein synthesis much better than soy-based
       protein. The fact that cow’s milk contains 80% casein protein and 20% whey
       protein also made low-fat chocolate milk as the best post-exercise
       supplement drink. Whey protein reacts is a fast-acting substance. It allows
       amino acid to get right into the muscle tissue after working out, while casein
       protein, which reacts slower will provide constant supply of amino acids for
       a longer term. Both proteins work together efficiently in supplying the
       muscle tissue with amino acids during the process of muscle recovery.


   2. Carbohydrate content
       For each glass of low-fat chocolate milk, you’ll get 25 grams of carbohydrates.
       The intake of such amount of sugar will cause increasing level of insulin in
       the blood. When insulin level escalates, this will stimulates the production of
       glucose molecules into the muscle tissue. Sufficient level of glucose is
       required to make sure that the body is prepared enough for the next work
       out. Without it, you’ll need a longer recovery time, which means more time
       out of the gym. International Journal of Sports Nutrition had done a study
       where subjects performed three-interval style, exhaustion work out sessions
       on separate days. The recoveries demonstrated are monitored. The subjects
       had been provided with either chocolate milk or a carbohydrate replacement
       fluid post-workout. The result proved that after the recovery period was


                                                                                      9
   over, subject that consumed post-workout chocolate milk enhanced
   performance between the interval sessions. This proves that carbohydrate
   contained in chocolate milk done a better job in supplying energy back into
   the muscle tissue compared to the replacement beverage.


3. Calcium content
   During working out session, our muscle fiber generates tension through a
   cross-bridge cycling pattern, causing contraction to take place. This kind of
   movement is known as “power stroke”. One of the essential minerals that
   play a role in power stroke is calcium. Calcium ion binds to the plasma
   membrane and stimulates signal that initiates power stroke. If there’s limited
   amount of calcium in the body, this process won’t be performing optimally.
   Most common low-fat chocolate milk provides you with 300 to 400 mg of
   calcium. So, by consuming this milk, you’ll maintain the level of calcium in
   your body to make sure that you’ll have the optimal power stroke.




                                                                                  10
Conclusion

Low-fat chocolate milk contains all the beneficial minerals and nutrients that are
required for our body to recover after working out. Number of studies and
researches had been done to compare the efficiency of low-fat chocolate milk in
aiding our body compared to other supplemental beverages. All researches outcome
so far indicates that low-fat chocolate milk is way better than other supplemental
beverages for recovery. It would be wise if companies that are producing energy
drinks such as Gatorade and Powerade to produce a new product based on
chocolate milk since producing chocolate milk don’t require much artificial
compound and is way better in recovering our body muscle tissues.




                                                                                     11
References


"New Study Finds Lowfat Chocolate Milk is Effective Post-Exercise Recovery Aid For
Soccer Players." Got Milk?. N.p., 06/2009. Web. 27 Jun 2010.
<http://www.whymilk.com/fitness_article/lowfat_chocolate_milk>.


"Chocolate milk is a ‘natural’ for post-exercise recovery." ScienceBlog. N.p.,
06/02/2010. Web. 27 Jun 2010. <http://scienceblog.com/34692/chocolate-milk-is-
a-natural-for-post-exercise-recovery/>.


"Chocolate Milk." Wikipedia. Wikimedia Foundation, Inc., 06/27/2010. Web. 27 Jun
2010. <http://en.wikipedia.org/wiki/Chocolate_milk>.


"Chocolate Milk After Workout chocolatemilk.com." colatemilk.com . N.p., n.d. Web.
27 Jun 2010. <http://www.chocolatemilk.com/after-workout/>.


Laino, Charlene. "Chocolate Milk Refuels Muscles After Workout." WebMD. WebMd,
LLC., n.d. Web. 27 Jun 2010. <http://www.webmd.com/fitness-
exercise/news/20100604/chocolate-milk-refuels-muscles-after-workout>.


Zinczenko, David. "Mens Health The Chocolate Milk Diet." Yahoo! Health. N.p.,
05/13/2010. Web. 27 Jun 2010.
<http://health.yahoo.net/experts/eatthis/chocolate-milk-diet>.


Bayer, Jeff. "Post-Workout Chocolate Milk." Ask Men.com. N.p., n.d. Web. 27 Jun 2010.
<http://www.askmen.com/sports/bodybuilding_200/247_fitness_tip.html>.


Barclay, Laurie, and Desiree Lie. "Chocolate Milk May Improve Recovery After
Exercise." Medscape CME. N.p., 27/02/2007. Web. 27 Jun 2010.
<http://cme.medscape.com/viewarticle/524370>.



                                                                                   12
"Nutrient Facts." Chocolate Milk NUtrition Facts. N.p., n.d. Web. 27 Jun 2010.
<http://www.nutrientfacts.com/FoodPages/nutritionfacts/nutritionfacts_chocolate
_milk.htm>.




                                                                                 13

				
DOCUMENT INFO
Shared By:
Categories:
Tags:
Stats:
views:1
posted:12/19/2011
language:
pages:13