Protein and Chocolate Milk

When I was working as a personal trainer before I took on my masters in physiotherapy I got asked one question a lot. That question was - what protein do you recommend? My answer almost undoubtably was chocolate milk. Confused? I'll explain it.

First off I will clarify something. I do not discredit the fact that a protein shake is helpful for a specific population, but for the general population the cost outweigh the benefits, and what in fact a lot of people end up buying are the ingredients for expensive pee as your body will only absorb a certain amount of the protein and get rid of the rest. For the general population that is roughly 0.8g of protein per kg of body weight for woman and 0.9-1.0g of protein per kg of body weight for men, slightly higher after you exercise.

So let's do the math. Let's assume a 60kg woman. She needs 0.8x60 = 48g of protein. Her meals are as follows:
Breakfast: 2 eggs and toast = ~12g protein
Snack: yoghurt = ~4g protein
Lunch: PB&J sandwich and a fruit cup = ~12g protein
Snack: babybel cheese serving: ~5g protein
Dinner: chicken and broccoli casserole = ~20g protein

giving us a grand total of 53g of protein just from meals and snacking.

So does she really need to get another 25-40g of protein from a typically protein shake? Or will she benefit more from a serving of chocolate milk that has 9g of protein? Assuming she's a regular gym goer who does cardio and some light weight training. I will argue that given her needs the 25-40g would be excessive and the 9g from the serving of milk would easily meet her protein requirements post exercise. So why spend your money on a bunch of protein that your body will just piss away, when you could have a glass of delicious chocolate milk?

There are other benefits of chocolate milk as a post-exercise drink, but I don't want this entry to be too long. I'll just bullet point a couple:

~3:2:1 carbs:protein:fat ratio
~160cal (calories are very important post exercise)
calcium + vitamin D (strong bones)
it's delicious! (seriously, tastiest thing on the planet)
Relatively cheap when compared to protein supplements
packed with electrolytes

I think that should about cover it. As always if you have any questions or comments please feel free to contact me, either comment below or email me directly from my contact page.

Again as always, if fashion/travel tickles your fancy check out my ladies blog.

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