Protein Shake vs. Chocolate Milk: Which Rules for Post-Workout Protein?

There are plenty of opinions about protein shakes versus chocolate milk for a post-workout protein injection. The question is: which is best for you?

One of the things I pay attention to is the ingredient list.

Chocolate milk consists of lowfat milk and chocolate powder or syrup (chocolate and sweetener).

If you look at the ingredient list on most protein shakes, you likely will find sodium and cholesterol. This is not conducive to a lean diet, so check your labels carefully: protein shakes may not be the best choice for you.

Also, remember: the human body can't digest more than 25-30 grams of protein at one sitting. Any more than that and the body secretes it.

Another advantage to chocolate milk is that it aids in regulating blood sugar levels and has the proper carb-to-protein ratio.

So, if you have a choice and want to get the best bang for your buck on a post-workout supplement, try lowfat chocolate milk.

How Much Fat Should You Be Eating?

The other day I was debating with another trainer about how much fat a person should consume as part of their daily caloric intake.

The breakdown should look like this:

• 50 percent carbohydrates
• 25 percent protein
• 25 percent fat

At first glance, this may look lopsided. Fat has 9 calories per gram, where as protein and carbs have 4 calories per gram.

As you look at this and do the math, that means on a 2,000 calorie diet (recommended for most men), you will have 1,000 calories a day in carbs, 500 in protein and 500 in fats.

Now, that doesn't mean we go eat extra Twinkies on our light eating days.

What this means is we need to eat good healthy fats for this kind of ratio: peanuts, olive oil, avacados, peanut butter and fish oils — not lard, mayonnaise and deep fried foods.