Chocolate milk = Muscle recovery ?

Effects of chocolate milk consumption on markers of muscle recovery following
soccer training: a randomized cross-over study

Journal of the International Society of Sports Nutrition 2010, 7:19 doi:10.1186/1550-2783-7-19

Stephanie F Gilson (gilsonstephanie@gmail.com)
Michael J Saunders (saundemj@jmu.edu)
Charles W Moran (cwmoran121384@gmail.com)
Rebecca W Moore (moorere6@msu.edu)
Christopher J Womack (womackcx@jmu.edu)
M. KENT Todd (toddmk@jmu.edu)

Abstract

Background: The efficacy of chocolate milk (CM) as a recovery beverage following a period of
increased training duration (ITD) was studied in intercollegiate soccer players.


Methods: 13 subjects completed one week of normal ‘baseline’ training followed by four days
of ITD. After each day of ITD, subjects received either a high-carbohydrate (504 kcal; CHO:
122g; 2g Fat) or isocaloric CM (504 kcal; 84g CHO; 28g Pro; 7g Fat) recovery beverage. Serum
creatine kinase (CK), myoglobin (Mb), muscle soreness, fatigue ratings and isometric quadriceps
force (MVC) were obtained prior to ITD, and following 2- and 4-days of ITD. Performance tests
(T-drill, vertical jump) were performed within training sessions. Treatments were administered
in a randomly counterbalanced protocol, and subjects repeated the procedures with the alternate beverage following a two-week washout period.


Results: Mean daily training time and HR increased (p<0.05) between baseline training and ITD, with no differences between treatments. No treatment*time effects were observed for Mb, muscle soreness, fatigue ratings and MVC. However, serum CK was significantly lower (p<0.05) following four days of ITD with CM (316.9±188.3 U·L-1) compared to CHO (431.6±310.8 U·L- 1). No treatment differences were observed for the performance tests.

Conclusions: Post-exercise CM provided similar muscle recovery responses to an isocaloric CHO beverage during four-days of ITD. Future studies should investigate if the attenuated CK levels observed with CM have functional significance during more demanding periods of training.

SHERRINGTON'S LAW OR RECIPROCAL INHIBITION

The law states:

• The antagonist of tight muscle will be inhibited through impaired reciprocal inhibition. Synergist dominance results from sustained inhibition of a muscle that becomes overactive in an effort to maintain balance throughout the biomechanics of the system.

In other words, when a specific muscle in the human body becomes tight, another muscle (usually a muscle that accommodates the same movement pattern) becomes the main mover. Most of us have tight hip flexors due to poor and prolong sitting. This results in inhibition of Tensor Fascia Latae(TFL), rectus femoris and gluteus maximus causing an anterior pelvic tilt.


When this phenomenon occurs the TFL becomes the main dominant stabilizer of the pelvic. It is proven that an overactive TFL is a common cause of low back pain, and hip dysfunction (taken from 'COMPLETE HIP AND LOWER EXTREMITY CONDITIONING BY EVAN OSAR'). As you can see a synergic muscle that assist the same movement pattern might compensate for a tight muscle in the body. This can occur in the knee, ankle and shoulder joint as well.

Isn't that interesting? Make sure you stretch and train those TIGHT HIP FLEXORS....maybe is one of your missing links. I'm out........