Post-Workout Milk Shake – Milk, Cocoa and Honey

“What are the benefits of using milk shakes? How do you prepare your cocoa-milk shake?” I’ve been getting these questions so many times that I decided I need to answer them before I move on with anything else. So let me make everything clear now for all of you. :) What are the benefits of […]


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“What are the benefits of using milk shakes? How do you prepare your cocoa-milk shake?” I’ve been getting these questions so many times that I decided I need to answer them before I move on with anything else. So let me make everything clear now for all of you. :)

What are the benefits of using milk-honey-cocoa shakes?

During a workout you are typically using up a huge amounts of energy which you’ll need to restore as soon as possible in order for your body to recover quicker. You are also stressing out your muscles and you’ll need to provide them with a good amount of proteins for them to repair. So basically this is the purpose of the post-workout shakes – providing your body with carbohydrates and proteins in a quick manner(thus why all shakes are liquids).

Now let me explain why I chose milk, cocoa and honey for myself and my students. I’ll speak about all 3 ingredients separately and that’s how you’ll understand why I picked them up.

Post Workout Milk Shake   Milk, Cocoa and Honey

*Milk- In my post-workout shake, milk is the source of proteins.

The protein in milk is said to be around 80% casein and 20% whey. Both are high-quality proteins, but whey could be considered a “fast protein” for it’s quickly being broken down into amino acids and thus absorbed quicker in the bloodstream. This makes it a very good choice of protein to consume after your workout. Casein on the other hand is being consumed at a lower speed. Thus providing the body with constant protein supplies for a longer periods of time which you’ll need inbetween your meals or whilst you sleep. Having both casein and whey, milk turns out to be a great combination of muscle-building proteins.

In general milk is most notably known for containing proteins and calcium. However milk’s content is not limited only to these 2. It does contain a very rich amount of minerals such as calcium, phosphate, magnesium, sodium, potassium, citrate, and chlorine which typically occur at concentration of 5–40 mM. Together with the minerals, vitamins are also presented in milk. Studies testify for the presence of vitamins A, B6, B12, C, D, K, E, thiamine, niacin, biotin, riboflavin, folates, and pantothenic.

Post Workout Milk Shake   Milk, Cocoa and Honey

*Honey – Honey is my natural source of carbohydrates. With respect to carbohydrates, honey is mainly fructose(about 38.5%) and glucose(about 31.0%). But honey is much more than just carbs, it also possess antiseptic and antibacterial properties. The pH of honey is commonly between 3.2 and 4.5. This relatively acidic pH level prevents the growth of many bacteria. On the other hand it may also possess(depending on its type) a high levels of antioxidants   equaling the amount of those in fruits and vegetables. “Gram for gram, antioxidants in buckwheat honey equal those of fruits and vegetables,” said Dr. May Berenbaum, head of the University of Illinois’ entomology department. “It packs the antioxidant power of Vitamin C in a tomato.”

Post Workout Milk Shake   Milk, Cocoa and Honey

*Cocoa – Cocoa possesses the richest mineral content compared to anything else in the world. It is the highest natural source of magnesium, highest natural source of chromium, very likely to be one of the natural highest sources of iron, manganese, zinc, copper, phosphorus, Vitamin C, all the cofactors needed for a healthy metabolism, it has the highest antioxidant content. Antioxidants protect us from DNA damage, cancer, skin damage, etc.

Conclusion

As you can see my post-workout shake is not limited to carbohydrates and proteins only. It does contain a respectable amount of vitamins and minerals including an antibacterial and antiseptic properties. It is cheap, quick to prepare, easy to store and highly effective. Best thing is you can always order a glass of it when you go out meeting up with some friends in a cafe.

Happy Holidays,
Arthlete

Sources:
-Advanced Dairy Chemistry: Vol 3, Fox, P.F.
-Waikato University’s Honey Research
-Honey as a topical antibacterial agent for treatment of infected wounds, Worldwidewounds.com
-”Carbohydrates and the Sweetness of Honey”, National Honey Board
-David Wolfe – food expert, Food Matters(2008)
-Wolframalpha.com