How To Eat More Protein Foods That Come From Plants
Here are some easy ways to eat more protein foods that come from plants:
- Add soft tofu to a blended soup to make it thicker and creamier.
- Try a bean salad, lentil and rice pilaf or a bowl of vegetarian chili for lunch.
- Make your own trail mix by combining your favourite whole grain cereal with a handful of nuts and seeds.
- Spread hummus on the inside of a whole grain pita and fill with vegetables such as romaine lettuce and shredded carrots.
Each week, plan a couple of meatless meals. As your main course, try using:
- beans in a burrito
- tofu in a vegetable stir-fry
- chickpeas and beans in tacos
- lentils in a soup, stew or casserole
What Is Chocolate Milk Replacing In The Diet
When we contemplate whether a particular food or drink is healthy , we always need to consider what that item is replacing in the diet.
For example, if chocolate milk is replacing a typical can of soda, then we can think of it as a beneficial swap because:
- The two contain a similar amount of calories.
- Regular soda contains far more sugar than chocolate milk.
- Chocolate milk offers protein, whereas soda does not.
- Chocolate milk contains a wide range of vitamins and minerals, whereas soda does not.
Is it a replacement for regular white milk? In this case, chocolate milk may offer extra mineral content, but it also has more added sugar and a slightly lower vitamin content.
Does an individual need more minerals such as copper and magnesium in their diet?
Perhaps chocolate milk could be useful in this situation, although dark chocolate or something like cacao nibs would offer more of the minerals .
Is someone trying to cut down on added sugar intake? In this situation, perhaps it is better to give chocolate milk a miss.
A recovery drink after intense exercise? Chocolate milk may be a better option than sugary carbohydrate drinks as it also offers protein and a more comprehensive range of nutrients.
In other words, whether chocolate milk is a good choice depends on the individual, their overall diet, and the circumstances.
Why Is Protein Necessary
You can get plenty of protein from actual food.
Protein is great to eat right after any type of workout because the amino acids help your muscles repair themselves. All exercises, from running marathons to weightlifting, create small microtears in your muscles. After you stop working out, your body sends blood and nutrients to heal the site — this is how muscles get stronger. It’s also why post-exercise fuel is vitally important.
However, protein’s role in this process may be slightly overstated. Many researchers say that we consume twice as much protein as we really should — the average adult woman only needs about 55 grams per day, and men need 65 grams. A single serving of protein powder has around 20 to 25 grams of protein, which is a bit of overkill for most people, considering you’re also likely getting protein from your meals.
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What Is A Good Recovery Food/drink
Turns out, a great option is a beverage that most of us probably associate with childhood: chocolate milk. A 2012 study found that drinking chocolate milk immediately after exercise and again two hours later, supports recovery and may reduce rates of muscle damage. It has been touted as the perfect combination of protein, carbohydrates and some key micronutrients. Its also affordable, convenient and tasty.
What Does The Body Need To Recover
Well, water is a good place to start since you have probably sweated a ton on your run. Rehydrating is essential and is the reason so many recovery foods are in drink form: protein shakes, sports drinks and smoothies.
In terms of refueling with calories, the right mix of macronutrients is key to recovery. Seek sources that offer carbohydrates and protein in a three or four to one ratio to most to efficiently replenish glycogen and rebuilding muscle. Although they dont have calories, micronutrients are no small element to recovery. Youve lost essential electrolytes like potassium and sodium through sweat, so be sure to replenish these as well.
And to make things a little bit more challenging, all of these should be consumed within a couple of hours post-exercising.
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Chocolate Milk Vs Protein Shake: Which Is Better After A Workout
You might not need protein shakes after all.
The post-workout drink you never knew you needed.
You’ve made it your mission to get fit, and you’re finally following through on it. You’ve got the time, energy and know-how to work out, but there’s only one problem — you’re spending a fortune on protein powder.
Supplements like protein powder are often marketed as necessary for any sort of fitness gains, whether you’re trying to lift heavier weights or run a longer distance. But the reality is, they’re not all that necessary for the majority of people. Instead, you can sip on a nice, tasty beverage after your workout that’ll give you all the same benefits: chocolate milk. Yup, you heard me right. The treat from your childhood may now be the key to athletic success.
Potential Risks Of Chocolate Milk
Compared to regular milk, chocolate milk does contain added sugars and added calories, both of which can contribute to obesity, which contributes to many different medical issues. So it’s not the best choice if you’re trying to keep your sugar and calories in-check.
Also, if your doctor has told you that you need more calcium, it’s important to know that oxalic acid, a compound that occurs naturally in cocoa, can make it harder for your body to absorb calcium.
And of course, those with milk allergies or lactose intolerance may not be able to digest chocolate milk without discomfort.
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Does Chocolate Milk Have The Same 9 Essential Nutrients As White Milk
chocolate milkmilksameessential nutrients as white milknutrientsget
. Also to know is, does chocolate milk have the same nutrients as white milk?
Both chocolate and white milk both contain 16 essential nutrients and Vitamin D. They are both packed full of protein and a great way to stay healthy. Chocolate milk does contain added sugar that gives it its sweet chocolatey taste, which gives it a different nutritional profile compared to white milk.
Also Know, does chocolate milk have more protein than regular milk? It’s richer in carbs and calories than unsweetened milk but otherwise contains similar levels of nutrients. Depending on the type, 1 cup of chocolate milk provides : Calories: 180211. Protein: 8 grams.
Accordingly, what are the 9 essential nutrients in white milk?
It provides the same 9 essential nutrients calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin and niacin found in white milk. It’s available in flavors such as chocolate, strawberry and vanilla flavors in low-fat and fat-free varieties.
How much nutrients is in chocolate milk?
Flavored milk has all of the major nutrients found in unflavored milkcalcium, phosphorus, magnesium, potassium, protein, riboflavin, niacin and vitamins A, B12 and Dand contributes only 3% of added sugars in the diets of children 2 – 18 years.
May Help You Recover From Workouts
Chocolate milk may help your muscles recover after a grueling workout.
Thats because beverages rich in carbs and protein are particularly effective at replenishing the sugars, fluids, and electrolytes lost during exercise .
This may explain why chocolate milk is often promoted as a great recovery drink. That said, most studies showing benefits are done on athletes whose workouts are typically more intense and frequent than the average exerciser.
Because of this, its unclear to what extent nonathletes benefit from drinking chocolate milk to recover from a workout .
Whats more, the benefits arent exclusive to chocolate milk.
A review of 12 studies reported that chocolate milk was no more effective than other carb- and protein-rich beverages at improving post-exercise recovery markers, such as serum lactate and serum creatine kinase .
Therefore, a homemade smoothie or other well-balanced meals or snacks are likely just as effective at helping your muscles recover from your workout while being much more nutritious.
Chocolate milk offers a combination of protein and carbs that may help boost your bodys ability to recover after workouts. However, well-balanced meals or snacks are likely more nutritious and equally effective options.
Drinking chocolate milk regularly may have several downsides.
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Is Chocolate Milk Good For You Here’s What A Nutritionist Says
Most of my clients think of chocolate milk as a kid’s drink. But even adults may occasionally crave it as a comfort food. As you go to take a swig of the childhood favorite, you might wonder if chocolate milk can offer more than just nostalgiaperhaps some health benefits, too? Well, it’s tricky. Here’s the lowdown on the drink’s nutrients, as well what research says about how chocolate milk may impact your health.
Is Chocolate Milk Or A Protein Shake A Better Post
The answer to this question partly depends on your personal preferences. If you’re vegan or lactose intolerant, a plant-based protein powder may be better suited for you. Similarly, if you’re trying to cut down on sugar, you may want to skip the chocolate milk — but beware, many protein powders and premade shakes have sugar in them, too.
Chocolate milk has been proven to contain a near-perfect ratio of protein, carbohydrates and electrolytes to help your body replenish its fuel stores after a hard workout. With 9 grams of protein in a cup, it’s suitable for drinking after both weightlifting and endurance exercise. It also contains potassium and sodium, so it’ll help you rehydrate after a difficult workout.
Even if you’re a weightlifter, chocolate milk as a post-workout drink has been shown to help people grow stronger. Multiple studiesshowed that drinking milk led to greater increases in muscle hypertrophy and lean muscle mass than drinking a standard sports rehydration beverage.
Plus, the cost of high-quality protein powder really adds up. A typical serving of protein powder costs anywhere from 75 cents to $1.31, while a serving of chocolate milk is usually around 25 cents. It may seem like a small difference, but the savings will show over time.
So, next time you’re at the store looking for something to refuel with after your workout, consider skipping the expensive protein powder and go straight for the chocolate milk instead.
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Potential Health Benefits Of Chocolate Milk
Bone health. Milk is naturally rich in calcium, an essential nutrient for your bones and teeth. In addition, most of the milk available in the U.S. and many other countries is fortified with vitamin D. This combination of nutrients makes milk a bone-health powerhouse.
U.S. dairy producers began adding vitamin D to milk in the 1930s to help eliminate rickets, a bone-weakening disease. Rickets, which at the time was common in children, is caused by vitamin D deficiency and makes bones softer and weaker than they should be.
In adults, vitamin D deficiency can lead to osteomalacia, a softening of the bones that increases the risk of fractures. Both diseases can be prevented by eating foods high in vitamin D and thats where milk, including chocolate milk, comes in.
Muscle mass and endurance. Chocolate milk is rich in protein, which helps build muscle mass. Several studies have also found that drinking chocolate milk significantly increases endurance, which helps you keep exercising longer.
As a result, chocolate milk can help you build muscle mass directly, by providing protein, and indirectly, by enabling you to exercise longer. Some evidence also suggests that it may be even more effective than sports drinks for increasing endurance and reducing post-workout exhaustion.
Does Chocolate Milk Have Any Benefits
Last Updated on June 30, 2020 by Michael Joseph
Chocolate milk is a popular mixed dairy and chocolate product.
While some people claim chocolate milk is a sugary drink that we should limit, others believe it is a nutritious beverage that has several benefits.
Which of these positions is correct?
This article provides a complete guide to chocolate milk, its nutritional values, and what the research says.
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Chocolate Milk And Recovery
A lot of people think of chocolate milk as a sweet treat, but it has also long been touted as a recovery drink. As a board-certified sports dietitian, I’m often asked about the benefits of drinking chocolate milk after a workout. Older research from the International Journal of Sport Nutrition and Exercise Metabolism is frequently cited regarding the topic. In that study, on three separate days, researchers asked nine male endurance-trained cyclists to perform interval workouts, take a four-hour rest, and then resume cycling to exhaustion. After the first training session, and again two hours later, the cyclists consumed one of three drinks: chocolate milk a lower carbohydrate fluid replacement with electrolytes or a higher carb drink with the same amount of carbs as the chocolate milk. Athletes who drank chocolate milk took longer to reach exhaustion, leading researchers to conclude that the beverage is an effective recovery aid between two fatiguing bouts of exercise.
May Be Linked To Certain Cancers
In some cases, diets rich in milk and other dairy products have been linked to an increased risk of certain types of cancer.
For instance, a recent review of 11 studies in over 700,000 people, found that men with high intakes of dairy especially from whole milk may be 1.5 times more likely to die from prostate cancer .
Similarly, another recent review of 34 studies linked dairy consumption to a 20% higher risk of stomach cancer .
However, other studies observed no link between milk or dairy intake and cancer risk. In some cases, dairy even appears to offer small protective effects against colorectal, bladder, breast, pancreatic, ovarian, and lung cancers .
Whats more, diets high in added sugars have been linked to an increased risk of certain cancers including esophageal cancer and cancer of the pleura, a membrane that covers the lungs .
Though some research indicates that certain types of milk may elevate your risk of certain cancers, more studies exploring these associations are needed before strong conclusions can be made.
Chocolate milk is rich in added sugars and may increase your risk of various conditions, including heart disease and certain cancers. Still, research is not conclusive.
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Chocolate Milk Is A Good Source Of Vitamins And Minerals
If we ignore the sugar content for a moment, the two major ingredients of chocolate milk are milk and cocoa powder.
Both of these ingredients are nutrient-rich and offer a wide range of vitamins and minerals.
For this reason, chocolate milk is also surprisingly nutritious. Per cup serving, chocolate milk offers the following micronutrients :
What Is The Nutrition Breakdown Of Chocolate Milk
In one cup of low-fat, chocolate milk there are 24 grams of carbohydrates and 8 grams of protein, which is the three or four to one carbohydrate to protein ratio that is recommended for recovery. It also has 430 milligrams of potassium and 162 mg of sodium.
Regular milks carbohydrates come in the form of naturally-occurring sugar . Chocolate milks carbohydrates come in the form of lactose and added sugars . Dietary Guidelines recommend keeping added sugars to less than 10% of your total calories, which means less than 50 grams of added sugars per 2,000 calories. Youll use up some of your added sugars allowance with chocolate milk, so keep that in mind when putting together meals and snacks for the rest of your day.
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Is Chocolate Milk Good For You
Theres no denying that chocolate milk is a fan favorite, and for good reason its delicious! But the benefits of chocolate milk extend far beyond taste. In fact, when it comes to chocolate milk nutrition, youll find the same nutrients found in unflavored milk, plus additional benefits that have made it the secret weapon of elite and every day athletes who are looking to perform at the top of their game.
Chocolate milk delivers 9 essential nutrients everyone needs. From 8 grams of natural, high-quality protein to bone-building nutrients, including calcium, vitamin D and phosphorus, choosing chocolate milk is good for your approach to a nutritious diet. Heres how the chocolate milk nutrition package supports your health:
- Vitamin A supports a healthy immune system
- B vitamins help convert food into energy
- Calcium, vitamin D and phosphorous help build strong bones
- Natural, high-quality protein helps to build and maintain lean muscle
Is There Sugar in Chocolate Milk?
In short, yes. But theres more to the story behind the sugar in chocolate milk. Chocolate milk contains both naturally occurring sugar and some added sugar. Government and major health organizations, including the American Academy of Pediatrics, agree people can enjoy some sugar within the recommended daily amount, especially when it comes from nutrient-rich foods such as flavored milk.
5 Benefits of Chocolate Milk for Athletes
Is Chocolate Milk Better Than White Milk
While chocolate milk has more grams of carbohydrates per serving than white milk, both offer the same nine essential nutrients, and either one can be an excellent choice post-workout. Milk, both white and chocolate, contains two types of high-quality protein whey and casein which aid in muscle recovery and repair.
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Chocolate Milk Helps You Benefit Post
When we are talking about working out, we are not talking 45 or 30 minutes and less, said Kary Woodruff, dietitian for the LiVe Well Center in the Salt Lake Clinic.
Water is best if your workouts are less than the 45 minute threshold. But longer, and more intensive workouts, milk can help you heal faster and feel better. Here are four ways that milk helps.
Chocolate milk helps you rehydrate
Chocolate milk has four components that help: water, electrolytes, protein and carbohydrates. Because of these compounds, milk can help you rehydrate after a tough workout.
Milk helps if you are working out in hot environments where you are sweating a lot, Woodruff said.
There are sports drinks, like Gatorade or Powerade, that do have a strong punch of electrolytes and a lot of sugar as well. A sports drink would put you over the daily recommended sugar intake alone. Milk has less sugar even with the chocolate added.
Milk does a body good
Chocolate milk provides two different types of protein: whey and casein. The protein amino acids serve different purposes.
Whey is a fast releasing protein so it gets into the blood pretty quickly, Woodruff said. Casein is more of a slow releasing amino acid.
She said that the slow delivery of casein helps prevent any further breakdown of the muscle after the workout and helps repair the muscles post-workout.
Use it to carbo-load
Using milk post-workout helps your body recover faster and get ready for the next workout.