I.J. Fitness (2010) 6, Issue"\, pp.

25-32

Effects of chocolate milk on perceived exertion and muscular strength following resistance training: A pilot study
Brian J. Wallace' and Mark G. Abel2
'^Department of Kinesiology and Health Promotion, University of Kentucky, USA. Email: brian.waltace@uky.edu
Abstract The purpose of this study was to assess the effects of chocolate milk (supplement) ingestion on rating of perceived exertion (RPE), muscular peak strength, and fatigue following a bout of lower body resistance training. Seven male subjects (age = 24.13.1 years, mass = 85.711.2 kg, height = 179.3*4.6 cm) performed a baseline testing session on an isokinetic dynamometer to determine peak knee concentric flexion and extension torque at 60 and 120 deg-s"1, and fatigue during 30 repetitions of knee flexions and extensions at 180 deg-s''. On separate days, a standardized lower body resistance training protocol was performed. Five minutes after, subjects ingested the supplement or an artificially sweetened non-caloric placebo of equal volume (such that supplement carbohydrate (CHO) content equaled 0.5 g CHOkg '' of body mass), and again performed the isokinetic testing 60 minutes following the resistance training bout. RPE of the training session was recorded prior to isokinetic testing. The supplement significantly reduced RPE compared to the placebo (5.851.46 vs-. 7.141.57). The resistance training protocol generally did not induce decrements in peak torque output, or an increased level of muscular fatigue compared to baseline. Peak knee flexion torque was increased significantly at 120 deg-s'1 compared to baseline in the supplement condition. The supplement significantly reduced knee flexion fatigue compared to placebo. Ingestion of chocolate milk reduces acute RPE, and may reduce muscular fatigue, from a resistance training bout. These findings may lead to enhanced acute recovery for individuals who perform multiple bouts of anaerobic activity throughout a day.

Keywords; Isokinetic, Nutrition, Physical performance, Strength

Introduction Many individuals engaged in athletics (e.g., wrestlers, track athletes) or emergency rescue occupations (e.g., firefighters) are required to perform multiple bouts of intense activity with limited recovery periods. Both of these groups of individuals use glycogen as aprimary source of energy, and need to be able to recover between several fatiguing bouts of activity, all performed within a period of a few hours. Endurance activities and resistance training have both been shown to deplete muscle glycogen stores (Ivy et al., 2002a; Roy et al., 1997; Saunders et al., 2004). Consuming a combined protein (PRO) and carbohydrate (CHO) beverage increases glycogen stores more than CHO or PRO alone following cycling and resistance exercise intended to deplete glycogen (Ivy et al., 2002a; Zawadzki et al, 1992; Miller et al., 2003). Levenhagen and colleagues (2001) also reported that ingesting nutrients immediately following exercise resulted in enhanced acute whole body protein synthesis compared to ingesting them three hours post-exercise. Using resistance training, Esmarck et al., (2001) reported significant increases in body composition and strength after a twelve week training intervention when a PRO plus CHO beverage was consumed
r 2010 Fitness Society of India

26

Brian J. Wallace and Mark G. Abel

immediately after exercise, versus two hours after. These studies demonstrate the efficacy of consuming a PRO plus CHO supplement shortly after training on physiological and chronic performance measures, however, no published studies have investigated CHO plus PRO supplementation following resistance training on acute performance measures. In light of these studies, it has been recommended that persons who participate in activities that deplete glycogen stores consume a PRO plus CHO beverage immediately following their activity session (Ivy and Portman, 2004). Specifically, an approximate CHO to PRO ratio of 4:1 taken during or after exercise has been shown to be effective hi prolonging the ability to perform multiple bouts of glycogen depleting exercise (Ivy et al., 2003; Karp et al., 2006). Additionally, Burke et al. (1993) reported that high glycemic-index foods increased insulin and muscle glycogen content faster than low glycemic-index foods after glycogen depleting exercise. Recently chocolate milk has been suggested as a post-exercise beverage because of its approximate 4:1 CHOrPRO ratio, high glycemic index, cost-effectiveness, and availability (Karp etal., 2006). An individual's perception of their fatigue may influence effort and performance during sequential exercise bouts. If one has the perception that they are less fatigued than they are physiologically, they may put forth more effort, which could result in a better physical performance. Recently, the use of RPE has been applied to resistance training in an effort to create a valid non-invasive way to monitor training intensity (Sweet et al., 2004). However, there is no literature evaluating the effects of chocolate milk supplementation on RPE or acute performance following a bout of resistance training. Therefore, the purpose of this study was to examine the effectiveness of chocolate milk as a post resistance exercise recovery beverage by investigating its impact on acute RPE, peak torque, and fatigue following lower-extremity resistance training. Material and Methods Subjects: Seven (n=7) recreationally strength trained men (Table 1) participated in this investigation. Subjects were required to be able to perform a one repetition maximum (1RM) squat of at least 1.5 times their body mass. All subjects were engaged in a whole body resistance training program of three or more days per week for at least three consecutive months prior to participating. All subjects had experience in performing the exercises included in the training protocol. Subjects read and signed an institution approved informed consent form prior to participating in the study. All procedures were approved by the university's Institutional Review Board prior to any testing being conducted. Table 1. Subjects (n=7S demographics and maximum strength in the tested free-weight exercises.
Agefyrs.j Mean SD 24.1 3.1 Height (cm)
179.3 4.6

gBefromiafl] session.! half ho escribed calorii aght squatting cii session. fen tasted forth
at SO1 aniies o between

Three

Mass (kg)
85.7 11.2

10RM Squat (kg)

105.0 26.9

10 RM DL(kg)
107.2 30.6

lORMLC(kg)
58.6 13.1

DL=deadlift, LC=leg carlDesign: A randomized experimental cross-over design was used in this investigation. Each subject completed four days of testing, and sessions were separated by at least forty-eight hours. Subjects were asked to refrain from strenuous physical activity during this time, and for two days prior to the initial testing session, in an effort to prevent soreness and

Effects of Chocolate Milk and Resistance Training

27

SB fee efficacy of" ficat and chronic CHO plus PRO : in activities that; 'following tbek to PRO ratio of ing the ability to up et al, 2006). sased insulin and cogen depleting erage because of ;, and availability femance during led than they an t better physi ag in an effort 5004). Howevog i on RPE or acute Ffhis study was to very beverage fay lower-extremity

&figue from influencing RPE, torque, or fatigue. Subjects were tested at the same time of day m each session. They were also asked to not eat or consume caloric beverages for at least one and one-half hours prior to each testing session so that the effects of recent non-study prescribed calories would be reduced. A similar dynamic warm-up consisting of various body weight squatting and lunging movements was performed by each subject at the beginning of each session. Procedures: On the first day (Day 1) subjects' age, height, and mass were recorded. They were Aen tested for their 10RM on the barbell back squat, deadlift, and machine leg curl exercises asing a previously described protocol (Earle, 1999). For each exercise, this protocol required subjects to perform ten repetitions at 50% of their estimated 1RM, five repetitions at 70%, three repetitions at 80%, and one repetition at 90%, before performing up to three 1RM attempts. Three minutes of passive rest were allotted between warm-up sets, and five minutes were allotted between maximum attempts. The exercise order was conducted at random for the maximum testing. On a subsequent day (Day 2) subjects performed a familiarization and testing session using an isokinetic dynamometer (Biodex Medical, Shirley, NY, USA). Subjects were positioned on the isokinetic machine using established procedures (Pincivero et al., 2003). Following several sib-maximal familiarization repetitions, subjects completed five concentric knee flexion and extension trials on the dynamometer at both 60 and 120 deg-s"1. The trials were consecutive within each angular velocity condition, and three minutes of rest were allotted between conditions. The peak flexion and peak extension values from each condition were recorded. The order of the peak torque trials were performed randomly. Following the peak torque trials, a measure of fatigue was conducted over thirty consecutive knee flexion and extension repetitions at 180 deg-s"' using previously described methods (Pincivero et al., 2003). One knee extension performance followed immediately by one knee flexion performance equaled one repetition. Three minutes of passive rest were provided between all isokinetic testing conditions.
Session 1 : Performed 1RM tests Session 2: Baseline isokinetic testing

[ticipated in this naximum (IRM^ Se body resistanc^ te months prior to' led in the training~ Hit form prior to it^s Institutional*
igtH exercises. iORMLCfkg)

Session 3 : Cpmpleted strength training session, consumed placebo OR supplement, & performed isokinetic testing

Session 4: Cpmpleted strength training session, consumed placebo OR supplement, & performed isokinetic testing

58.6 13.1

Figure 1: Temporal outline of testing sessions

Ifeign was used in lere separated by cal activity during ait soreness and

The procedures each subject performed on Day 3 and Day 4 were identical, with the exception of which beverage (placebo or supplement) was ingested following the resistance training protocol. On these days three sets often repetitions were performed on the barbell back squat, deadlift, and

28

Brian J. Wallace and Mark G. Abel

machine leg curl exercises, at 100% of each subject's 10RM as tested on Day 1. Two minutes of passive rest were given between sets of the same exercise, and five minutes were given between exercises. If ten repetitions were not completed at the 10RM weight during a set, the prescribed weight for subsequent sets was reduced accordingly. Five minutes following the completion of the training bout, subjects drank either a non-caloric artificially sweetened placebo or skim chocolate milk (supplement: 32 g carbohydrate and 8 g protein per 237 ml) in random order. Each subject was provided with a beverage volume equivalent such mat the supplement contained 0.5 g CHO-kg"1 of body mass. The placebo and supplement beverages were provided to each subject in equivalent volumes, and were consumed as quickly as tolerable. Subjects rested passively for one hour following the completion of the training protocol. At that time subjects were asked to rate their perceived exertion (Table 2) of the workout they had completed, as this time frame has been suggested to be a better gauge of RPE following a resistance exercise bout than RPE from immediately after the session (Sweet et al., 2004). They were men tested on the isokineu'c dynamometer using the same procedures described for testing on Day 2 . A temporal outline of the testingprocedures is shown inFigure 1 . Statistical Analysis: The raw data from the isokinetic tests were exported into a spreadsheet (Excel, Microsoft Corporation, Redmond, WA, USA), where the peak flexion and extension torques were calculated in absolute (Nm), normalized (Nm-kg"1), and scaled (Nm-kg"67) formats to account for the effect of body mass on torque. At the 60 and 120 deg-s"1 conditions the peak concentric flexion and extension value from each set were analyzed. Fatigue indexes were calculated at the 1 80 deg-s"1 trials from each of the testing sessions as: Percent fatigue = 100 [{last 5 repetitions/first 5 repetitions} x 100] (Pincivero etal., 2003). Descriptive statistics were calculated for subject demographics, RPE, torque values, and fatigue. Two repeated measures analysis of variance (RMANOVA) (SigmaStat, Version 3.10. San Jose, CA) were used to determine the effect of supplement (baseline vs. placebo vs. supplement conditions) and angular velocity (60 deg-s"1 and 120 deg-s"1) on peak flexion and extension torque values. Two additional RMANOVA were used to determine the effect of the supplement (baseline vs. placebo vs. supplement conditions) on the knee flexion and extension fatigue indexes (180 deg-s"1). The Holm-Sidak procedure was used for post-hoc comparisons. A Wilcoxon test was performed to determine if RPE varied between the placebo and supplement conditions. Significance was set atp<0.05 for all analyses. Results The supplement condition resulted in a RPE of 5.851.46, while that of the placebo was significantly greater at 7.141.57 (p=0.03). According to the RPE scale (Table 2), subjects rated the resistance training bout as "hard" one hour after consuming the chocolate milk beverage, and as "very hard" after consuming the placebo. Tables 3 and 4 display the results of the peak knee extension and flexion torque testing for the baseline, placebo, and supplement conditions at 60 and 120 deg-s"1. No significant differences were found between conditions with knee extension peak torque. Knee flexion peak torque was significantly greater in the supplement versus the baseline condition in absolute,relative, andscaledterrns at 120 deg-s"1 (pO.Ol). The fatigue indices are shown in Figure 2. There were no significant differences in knee extension fatigue. Knee flexion fatigue was significantly less in the supplement condition compared to the placebo (p=0.01), but not significantly different from the baseline condition (p=0.13).

30

Brian J. Wallace and Mark G. Abel

person has the psychological perception that they are less fatigued than they physiologically are, they may put forth more effort during exercise than they would if their own perception of their physiological fatigue was greater. This increased effort may result in better physical performance (Sayers, 2007). In addition to the perception of the workout being easier, subjects performed better on some performance measures, as shown by the knee flexion fatigue index data.

Figure 2. Extension and flexion percent fatigure at ISO deg.s *Significantly less than placebo. p<0.05.

Previous research has shown that RPE during running and cycling performances is not affected by CHO supplementation (de Soua et al., 2007; Schisler and lanuzzo, 2007). Additionally, Cheuvront et al. (1999) reported no difference in RPE during cycling between a placebo and a CHO plus PRO beverage with a macronutrient profile comparable to that of chocolate milk. However, Karp and colleagues (2006) found that chocolate milk supplementation resulted in a non-significant trend toward a lower RPE during anaerobic cycling, compared to a CHO only beverage and a CHO plus PRO beverage similar to that used by Cheuvront and colleagues (1999). The findings of our study demonstrate that supplementation with chocolate milk significantly reduced RPE following a bout of resistance training, likely because of the caloric content of the supplement compared to the placebo. Discrepancies in significance between our investigation and those previously mentioned may be due to the mode of exercise and RPE scale used in each investigation. Other studies have consisted of running or cycling, and have used the Borg scale (Borg, 1970), whereas our study involved resistance training and used a modified category ratio RPE scale (Sweet et al., 2004). Our results show flexion and extension peak torques were generally maintained in the placebo and supplement conditions compared to baseline at both angular velocities, regardless of normalizing or scaling to body mass. The phosphogen energy system is most active during short bouts of high force or high velocity activity. Our lifting protocol consisted of moderate volume and intensity, and short rest periods, which are parameters that would require fast glycolysis as the primary energy system. Furthermore, ATP-Cp stores, even when depleted, recover almost fully within minutes. Therefore, our finding that peak torques were not reduced with supplementation were not surprising. Necrosis has been shown to occur as a result of hypertrophy based resistance training protocols (Connolly et al., 2003). Because peak force and torque are a function of actin and myosin cross-bridging, necrosis would be expected to reduce peak torque. The presumed muscle damage did not have a determinable effect on the

Effects of Chocolate Milk and Resistance Training sey physiologies^

31

rwra perception^ I m better ffcout being feaee flexion 1

acesisnotaffe W7). Addition en a placebo and s of chocolate: tation resulted in si redtoaCHOoalyl mt and colleagues ih chocolate milk; ause of the calorie / cane e between our exercise and RPE cycling, and have aining and used a aed in the placebo : ies, regardless of lost active during listed of moderate wjuld require fast a when depleted, were not reduced ear as a result of scause peak force Id be expected to able effect on the

:seasured torques, likely because the measurements were taken only one hour after the completion of the exercise protocol. This short time period may not have been long enough for aftammatory and decretory responses to occur and have an effect on the measured peak torques (Nikolaou et al., 1987). It is also possible that the training status of the subjects led lo reduced z-line streaming than what would be seen in lesser trained individuals, which wouldlead to reduced cross-bridge disruption and greater peak force retention (Proske and Morgan, 2001). It has been shown in cycling that a CHO plus PRO beverage can increase performance in activities that rely primarily on glycolysis for energy (Karp et al., 2006; Saunders et al., 2004). Our results show that, after resistance training, the ability to maintain torque output over thirty relatively high velocity repetitions was maintained better after consuming the supplement compared to the placebo. With knee flexion, the supplement led to significantly reduced fatigue than the placebo at 120 deg-s"'. In knee extension there were differences in the same direction, but the results were not significant. These findings may have occurred due to the nutritional content provided in the supplement. Specifically, due to the relatively high CHO content of chocolate milk, glucose was readily available to provide energy for muscle contraction. The additional glucose available may have reduced fatigue by increasing ATP availability. Previous investigations have found positive benefits of CHO plus PRO supplementation on anaerobic performance. However, these studies have used 2-3 times the volume of supplement compared to the volume used in this study (Karp et al., 2006; Saunders et al., 2004). In an effort :o keep the volume consumed at a level that would be comfortable for most people to consume following resistance training, we controlled the volume such that total carbohydrate content was equal to 0.5 g-kg'. For example, an 82 kg person consumed 296 ml of fluid for both conditions. Other studies have used 1.0-1.4 g-kg"', which would result in at least double the fluid consumption (Karp et al., 2006; Saunders et al., 2004). If a larger volume of chocolate milk was consumed, larger improvements may have been shown in the fatigue index between the placebo and supplement conditions. In conclusion, although we found that the chocolate milk condition reduced fatigue, we compared it to a non-caloric placebo and not a non-dairy beverage equal in calories with a similar macronutrient makeup. Future investigations should compare such beverages, since the scope of our study was to investigate if chocolate milk could be an adequate recovery beverage from resistance exercise, not how it compares to other caloric drinks. Based on the results found in cycling, we would expect that if we had done this our results would be of similar direction, but lower magnitude than were shown (Karp et al., 2006). Consuming a greater volume of supplement is likely necessary in order to achieve maximum benefits. However, our results suggest that consuming a volume of chocolate milk with a CHO content equal to only 0.5g-kg ' results in some positive benefits over consuming a beverage of no caloric value. Athletes and emergency rescue personnel may experience a reduced RPE and acutely improve measures of sarength by consuming chocolate milk between bouts of high intensity activity. References
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32 Brian J. Wallace and Mark G. Abel

Cheuvront S., Moffatt R., Biggerstaff K., Bearden S. and McDonough P. (1999). Effect ofEndurox on metabolic responses to submaximal exercise. International Journal of Sports Nutrition, 9(4), 434-442. Connolly D. Sayers S. and and McHugh M. (2003). Treatment and prevention of delayed onset muscle soreness. Journal of Strength and Conditioning Research, 17(1), 197-208. de Soua M., Simoes H., Oshiiwa M. and Rogero M. and Tirapegui J. (2007). Effects of acute carbohydrate supplementation during sessions ofhigh-intensity intermittent exercise. European Journal of Applied Physiology, 99(1), 57-63. Earle R. (1999). Weight Training Exercise Prescription, in Essentials of Personal Training Symposium Workbook. Lincoln, ME: NSCA Certification Commission. Esmarck B., Andersen J., Olsen S., Richter E., Mizuno M., and Kjaer M. (2001). Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderfy humans. Journal of Physiology, 535(1), 301-311. Ivy J., Goforth H., Damon B., McCauley T., Parsons E. and Price T. (2002). Early postexercise muscle glycogen recovery is enhancedvfith a carbohydrate-protein supplement. Journal of Applied Physiology, 93,1337-1344. Ivy J. and Portman R. (2004). Nutrient Timing. North Bergen, NJ: Basic HealthPublications, Inc. Ivy J., Res P., Sprague R., and Widzer M. (2003). Effect of a carbohydrate-protein supplement on endurance performance during exercise of varying intensify. International Journal of Sports Nutrition and Exercise Metabolism, 13(3), 382-395. Karp J., Johnston J., Tecklenburg S., Mickleborough T,, Fly A. and Stager J. (2006). Chocolate milk as a post-exercise recovery aid. International Journal of Sports Nutrition and Exercise Metabolism, 16( 1), 78-91. Levenhagen D., Gresham J., Carlson M., Maron D., Borel M. and Flakoll P. (2001). Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein synthesis. American Journal of Physiology Encocrinology and Metabolism, 280, E982-E993. Miller S., Tipton K., Chinkes D., Wolf S. and Wolfe R. (2003). Independent and combined effects ofamino acids and glucose after resistance exercise. Medicine and Science in Sports and Exercise, 35(3), 449-455. Nikolaou P., MacDonald B., Glisson R., SeaberA., & Garrett W. (1987). Biomechanical andhistological evaluation of muscle after controlled strain injury. American Journal of Sports Medicine, 15( 1), 9-14. Pincivero D., Gandaio C. and Yoshihiko I. (2003). Gender-specific knee extensor torque, flexor torque, and muscle fatigue responses during maximal effort contractions. European Journal of Applied Physiology, 89,134-141. Proske U. and Morgan D. (2001). Muscle damage fwm eccentric exercise: mechanism, mechanical signs, adaptation and clinical applications. Journal of Physiology, 537(2), 333-345. Roy B., Tamopolsky M., MacDougall J., Fowles J., and Yarasheski K. (1997). Effect of glucose supplement timing on protein metabolism after resistance training. Journal of Applied Physiology, 82(6), 1882-1888. Saunders M., Kane M. and Todd M. (2004). Effects of a carbohydrate-protein beverage on cycling endurance and muscle damage. Medicine and Science in Sports and Exercise, 36(7), 1233-1238. Sayers S. (2007). High-speed power training: A novel approach to resistance training in older men and women. A brief review and pilot study. Journal of Strength and Conditioning Research, 21(2), 518-526. Schisler J. and lanuzzo C. (2007). Running to maintain cardiovascular fitness is not limited by short-term fasting or enhanced carbohydrate supplementation. Journal of Physical Activity and Health, 4(1), 101-112. Sweet T., Foster C., McGuigan M. and Brice G. (2004). Quantification ofresistance training using the session rating of perceived exertion method. Journal of Strength and Conditioning Research, 18(4), 796-802. Zawadzki K., Yaspelkis B. and Ivy J. (1992). Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise. Journal of Applied Physiology, 72(5), 1854-1859.

factors for two in

Acknowledgements
The authors report no conflicts of interest with the placebo or supplement used in this investigation. No source of financial support was used for this study.