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Tired of Buying Expensive Suplements? Try This After Your Next Workout

In all of my years of lifting and coaching, one of the most frequent questions I get doesn’t have anything to do with programming or technique but, rather, which supplements are the most effective for recovery and gains.

For years, my answer was simple:

Look at the ingredients. Just don’t put anything in your body you either cannot pronounce or don’t know the effects of.

Pretty sound advice, however, large supplement companies — and much of the fitness industry in general, for that matter — do a fantastic job of making you think you need their very expensive product. I tried (and became loyal to) a few different brands, until my eyes were opened a few years ago.

I have a couple of friends who are strength coaches at major Division 1 universities. A few years ago they told me that their athletes drink chocolate milk after workouts. Chocolate milk? I was shocked, but thought I understood, assuming it was because of the expense of protein powders and pre-mixed shakes. Turns out, that wasn’t the case.

The fact is, science is on the side of low-fat chocolate milk. There have been over 20 studies in support of low-fat chocolate milk as a recovery and muscle building post workout drink.

Low-fat chocolate milk has been helping athletes gain muscle, lose fat and replenish lost nutrients like calcium, potassium, magnesium, and sodium, during intense workouts. Consider the following:

1 cup (8 oz) of 1​% low-fat chocolate milk provides:

Protein 8g
Potassium 420mg
Total Carbs 20g
Sodium 180mg
Total fat 2.5g
And many other vitamins and minerals

In comparison to many expensive protein supplements, chocolate milk stacks up quite nicely.

For those of you thinking, “8g?! Please. My powder packs a 20g punch!” — The nutritional information above is based on only 8 oz. Most athletes consume 12-16 oz of post workout shakes. So, the next time you are getting ready to order your next 20 lb bag of protein powder, consider giving the brown cow a try instead. Your body and wallet will thank you.

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