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For those who have no idea what the hell I’m referring to, here’s In the brown corner, we have chocolate milk. The ingredients of
the synopsis. A member of the t-nation.com forums posted a chocolate milk vary slightly across brands, but in general, the
question about whether or not it’s safe for her 12 year-old son to ingredients are: milk, sugar (or high fructose corn syrup), cocoa
have a postexercise product called Surge instead of chocolate processed with alkali, natural and artificial flavors, salt,
milk. Bill Roberts, a product formulator for Biotest (the carrageenan, vitamin A palmitate, vitamin D3. Like regular
supplement company behind t-nation.com), said essentially that milk, chocolate milk is available in varying levels of milk fat.
the carb source in chocolate milk (sucrose) was inferior to the For the purposes of this comparison, I’ll use the one most
carb source in Surge (dextrose). I then challenged him to justify consumers are most likely to choose, the low-fat variety.
his position. My position was that using sucrose isn’t any more
In the red corner, we have Surge Recovery (which I’ll continue
of a nutritional compromise than using dextrose. His answer was
to abbreviate as Surge). The ingredient list is as follows: d-
that “everyone knows” dextrose is superior to sucrose for
glucose (dextrose), whey-protein hydrolysate, maltodextrin,
postworkout glycogen resynthesis, and that sucrose is inherently
natural and artificial flavors, sucralose. Other ingredients include
more unhealthy than dextrose. I countered his position by
L-leucine and DL-phenylalanine.
presenting scientific research refuting his claims. He then got all
bent out of shape and started hurling ad hominems at me,
Research behind the products
obviously frustrated that he was losing a public battle.
What’s exciting about this comparison is that both of these
“Everyone knows” products have been highly heralded and hyped in their respective
arenas. Surge in its exact formulation doesn’t have any peer-
In one of Bill’s posts, he literally said “everyone knows” more
reviewed research behind it. However, Berardi et al reported that
than a dozen times – while failing to provide a single trace of
a solution of similar construction to Surge (33% WPH, 33%
scientific research supporting his claims. If indeed everyone
glucose and 33% maltodextrin) was slightly superior for
knew, and was in agreement with him, he would have had at
glycogen resynthesis at 6 hrs postexercise compared to a 100%
least a handful of cronies sticking up for him, if for nothing else
maltodextrin solution.1 Effects on muscle protein flux were not
but to pad his fall to the mat. But alas, he received support from
measured.
no one except one moderator, who I’ll quote as saying, “I refuse
to back up my claims, so sue me”. Chocolate milk has thus far had an impressive run in the
research examining its applications to various sporting goals.2,3
To Bill’s credit, the soccer mom who asked the original question
It has performed equally well for rehydration and glycogen
wouldn’t listen to anyone but him, so kudos to Bill on his
resynthesis compared to carb-based sports drinks, and it has
politician-like rhetorical skills. In the mean time, several
outperformed them (and soy-based drinks) for protecting and
members expressed their disappointment in Bill’s neglect for
synthesizing muscle protein. A standout study in this area was a
citing research evidence to back his stance. I also know for a fact
comparison of chocolate milk, Gatorade, and Endurox R4 (a
that a good handful of posts from innocent observers (supporting
sports drink with a 4:1 carb to protein ratio).4 Chocolate milk
my side of the debate) were censored from posting in the thread.
was equally effective as Gatorade for total work output and
This was presumably because their posts made Bill look even
prolonging time to exhaustion. Interestingly, both of the latter
more uninformed.
products outperformed Endurox R4 in both tests. The
It’s not surprising that people’s posts were blocked from researchers speculated that the use of maltodextrin rather than
appearing in the thread because eventually, my own posts never sucrose (yes, you read that correctly) as the dominant
made it into the thread. At that point, I knew that continuing the carbohydrate source was the Achilles heel of Endurox R4. More
debate was just not going to happen. Nevertheless, all of the key on the virtues of sucrose instead of straight glucose for exercise
posts made it through; all of the posts that clearly showed Bill’s applications will be covered.
Alan Aragon’s Research Review – December, 2008 [Back to Contents] Page 2
QUANTITATIVE MACRONUTRIENT COMPARISON Chocolate milk’s protein is no different than that of regular milk.
Milk protein is roughly 80% casein and 20% whey. Thus far in
Macronutrient comparison the scientific literature, comparisons of casein-dominant proteins
with whey for sports applications are evenly split. Some studies
Product Serving Kcal Protein Carb Fat
________________________________________________________
show casein as superior (in spite of a higher leucine content in
9,10
Surge 3 scoops 340 25 g 46 g 2.5 g the whey treatments), while others point to whey as the
victor. 11,12
The only certainty is that it can’t be assumed that
Ch. Milk 17.3 oz 340 17.3 g 56.3 g 6.5 g
faster is better when it comes to promoting net anabolism. An
acute study on post-ingestion amino acid kinetics by LaCroix
When isocalorically matched, Surge and lowfat chocolate milk suggests that milk protein is best left as-is rather than isolating
have the expected similarities and differences. The suggested its protein fractions.13 Compared to total milk protein, whey’s
serving of Surge has 7.7g more protein than chocolate milk, amino acid delivery was too transient, and underwent rapid
while chocolate milk has 10.3g more carbohydrate. While the deamination during the postprandial period. The authors
lesser protein content of chocolate milk might on the surface concluded that milk proteins had the best nutritional quality,
seem like a point scored for Surge, this is actually a non-issue. which suggested a synergistic effect between its casein and
Recent research by Tang et al found that as little as 10g whey whey. Bottom line: chocolate milk gets the edge; WPH has thus
plus 21g fructose taken after resistance exercise was able to far bit the dust compared to WPI in a head-to-head comparison,
stimulate a rise in muscle protein synthesis.5 Considering that an and whey has not been consistently superior to total milk
isocaloric serving of lowfat chocolate milk has 17.3g protein protein.
plus 56.3g carbohydrate, a hike in muscle protein synthesis (as
well as inhibition of protein breakdown) would be easily Carbohydrate
achieved. Chocolate milk has 4g more fat than Surge. Again, this
might be viewed as a detriment for those conserving fat calories, Surge has dextrose (synonymous with glucose) as its sole
but it’s still a low absolute amount of fat. This also may have a carbohydrate source, while chocolate milk has an even mix of
potential benefit which I’ll discuss in a minute. Bottom line: sucrose (in the form of either sucrose or high-fructose corn
there’s no clear winner in this department, there’s too many syrup) and lactose. While it’s common to assume that dextrose is
contingencies to make a blanket judgement. superior to sucrose for postexercise glycogen resynthesis,
research doesn’t necessarily agree. A trial by Bowtell et al
QUALITATIVE MACRONUTRIENT COMPARISON showed a glucose polymer to synthesize more glycogen by the
2-hr mark postworkout.14 However, two other trials whose
Protein postexercise observation periods were 4 and 6 hours respectively
saw no significant difference in glycogen storage between
Surge uses whey protein hydrolysate (WPH). In theory, WPH is
sucrose and glucose.15,16
favorable because it’s already broken down into peptide
fragments. This spurred the assumption that it would have faster Perhaps the most overlooked advantage of a fructose-containing
absorption and uptake by muscle, which in turn would result in carbohydrate source (sucrose is 50% fructose) is that it supports
greater net anabolism. However, a recent study by Farnfield et al liver glycogen better than a glucose-only source, as in the case
observed the exact opposite when WPH was compared with of Surge. A little-known fact is that hepatic glycogenolysis (liver
whey protein isolate (WPI), which consists of intact whole glycogen use) occurs to a significant degree during exercise, and
protein.6 WPH not only was absorbed more slowly, but its levels the magnitude of glycogenolysis is intensity-dependent.17
in the blood also declined more rapidly, resulting in a much Illustrating the potential superiority of sucrose over glucose,
weaker response curve. Leucine and the rest of the BCAAs were Casey et al saw no difference in muscle glycogen resynthesis 4
significantly better absorbed from WPI than WPH. The hrs postexercise.15 However, more liver glycogen was restored
researchers concluded that total amino acid availability of WPI in the sucrose group, which correlated with greater exercise
was superior to WPH. capacity.
Of note, Surge is fortified with leucine, a branched chain amino One of the potential concerns of consuming a large amount of
acid (BCAA) that plays a critical role in muscle protein sucrose instead of glucose is how the 50% fructose content in
synthesis. An isocaloric serving of chocolate milk has 1.7g sucrose might be metabolized from a lipogenic standpoint.
leucine. This may or may not have any impact, especially within Answering this question directly, McDevitt saw no difference in
the context of a high protein intake typical of the athletic de novo lipogenesis (conversion to fat) between the massive
population. It’s important to keep in mind that most high-quality overfeeding of either glucose or sucrose at 135g above
animal-based protein is 18-26% BCAA.7 Adding a few grams of maintenance needs.18 Another potential concern is the use of
supplemental BCAA to a pre-existent high intake within the diet high-fructose corn syrup (HFCS) in chocolate milk. The
is not likely to yield any magic. Surge is also fortified with common fear of HFCS being some sort of special agent that
phenylalanine, presumably for the purpose of enhancing the undermines health is simply not grounded in science. HFCS is
insulin response. Again, this is an unnecessary tactic since virtually identical to sucrose both in chemical structure and
insulin’s primary action is the inhibition of muscle protein metabolic effect.19 Independent researcher John White
breakdown. This antiproteolytic effect of nutrient-mediated eloquently clarified HFCS misconceptions in a recent review,
insulin response is maximal at elevations just slightly above which I’ll quote:20
fasting levels.8
Alan Aragon’s Research Review – December, 2008 [Back to Contents] Page 3
“Although examples of pure fructose causing metabolic upset at OTHER CONSIDERATIONS
high concentrations abound, especially when fed as the sole
carbohydrate source, there is no evidence that the common Price
fructose-glucose sweeteners do the same. Thus, studies using Chocolate milk by the half gallon (64oz, or about 2000 ml) is
extreme carbohydrate diets may be useful for probing approximately $3.00 USD. Sticking with our 340 kcal figure,
biochemical pathways, but they have no relevance to the human this yields 3.7 servings, which boils down to $0.81 per serving.
diet or to current consumption. I conclude that the HFCS- A tub of Surge costs $36.00 and yields 16 servings (3 scoops,
obesity hypothesis is supported neither in the United States nor 340 kcals per serving). This boils down to $2.25 per serving.
worldwide.” That’s 277% more expensive than chocolate milk. Even on a
It bears mentioning that lactose intolerance can prohibit regular protein-matched basis, Surge is still roughly double the price.
milk use for certain susceptible individuals. However, this can Bottom line: chocolate milk is many times easier on your wallet.
be remedied by using Lactaid brand milk, or by using lactase
Convenience & taste
pills or drops. Bottom line: For those who can digest lactose or
are willing to take the extra step to make it digestible, chocolate Convenience is the single area where Surge wins. Being a
milk wins. But since there are those who can’t or won’t do powder, it’s non-perishable, requiring no refrigeration. This
what’s required to tolerate lactose, I’m calling this a tie. makes it more easily portable. Taste will always be, well, a
matter of taste. I highly doubt that in a blinded test that Surge
Fat would win over chocolate milk. Bottom line: Surge is more
Coincidentally, Surge and chocolate milk have identical convenient, but I’ll go out on a limb and guess that chocolate
proportions of saturated fat. Lowfat chocolate milk has more fat milk would taste better to most people.
than Surge, which would cause some folks to call a foul for
postworkout purposes. However, a trial by Elliot et al found that CONCLUSION
postexercise ingestion of whole milk was superior for increasing
I have no vested interest in glorifying chocolate milk, nor do I
net protein balance than fat-free milk.21 The most striking aspect
stand to benefit by vilifying Surge. My goal was to objectively
about this trial was that the calorie-matched dose of fat free milk
examine the facts. Using research as the judge, chocolate milk
contained 14.5g protein, versus 8.0 g in the whole milk.
was superior or equal to Surge in all categories. The single
Apparently, postworkout fat intake – particularly milk fat – is
exception was a win for Surge in the convenience department.
nothing to fear, and may even be beneficial from the standpoint
So, if a consumer was forced to choose between the two
of synthesizing muscle protein. Bottom line: it’s a tie, since there
products, the decision would boil down to quality at the expense
is very little evidence favoring one fat profile/amount versus the
of convenience, or vice versa. I personally would go for the
other. On one hand, you can be saving fat calories by going with
higher quality, lower price, and strength of the scientific
Surge. On the other hand, postworkout milk fat might
evidence. Chocolate milk it is.
potentially enhance protein synthesis. Things come out even.
REFERENCES
MICRONUTRIENT COMPARISON
1. Berardi JM, et al. Postexercise muscle glycogen recovery
Micronutrient comparison (per 340 kcal serving)* enhanced with a carbohydrate-protein supplement. Med Sci
Sports Exerc. 2006 Jun;38(6):1106-13. [Medline]
Surge Recovery Chocolate Milk
__________________________________________________
2. Roy BD. Milk: the new sports drink? a review. J Int Soc
Calcium 180 mg 624 mg Sports Nutr. 2008 Oct 2;5:15. [Medline]
Cholesterol 75 mg 16 mg 3. McDonald L. (Review of) Milk the new sports drink? a
Leucine 4000 mg 1714 mg review. 2008 [Bodyrecomposition]
Magnesium 20 mg 70 mg 4. Karp JR. Chocolate milk as a post-exercise recovery aid. Int J
Phenylalanine 2000 mg 844 mg Sport Nutr Exerc Metab. 2006 Feb;16(1):78-91. [Medline]
Phosphorus 120 mg 558 mg
5. Tang JE, et al. Minimal whey protein with carbohydrate
Potassium 400 mg 920 mg
Sodium 200 mg 329 mg
stimulates muscle protein synthesis following resistance
exercise in trained young men. Appl Physiol Nutr Metab.
*This comparison is limited to the micronutrients on the Surge label. And 2007 Dec;32(6):1132-8. [Medline]
yes, I realize that not all of the above are technically micronutrients. 6. Farnfield MM, et al. Plasma amino acid response after
ingestion of different whey protein fractions. Int J Food Sci
A quick glance at the above chart shows that chocolate milk is Nutr. 2008 May 8:1-11. [Medline]
markedly more nutrient-dense, with the exception of a 7. Millward DJ, et al. Protein quality assessment: impact of
higher content of leucine and phenylalanine in Surge, whose expanding understanding of protein and amino acid needs for
significance (or lack of) I discussed earlier. As an interesting optimal health. Am J Clin Nutr. 2008 May;87(5):1576S-
triviality, both have low cholesterol content, but Surge has 4.6 1581S. [Medline]
times more. Chocolate milk has more sodium, but it also has a 8. Rennie MJ, et al. Branched-chain amino acids as fuels and
significantly higher potassium-to-sodium ratio. Bottom line: anabolic signals in human muscle. J Nutr. 2006 Jan;136(1
chocolate milk wins this one decisively. Suppl):264S-8S. [Medline]
By Jamie Hale & Alan Aragon Magkos and colleagues recently conducted another review of the
literature comparing conventional foods to organic foods.5 They
In the beginning asserted that scientific evidence indicating that organic food is
safer and more nutritious than conventional food is scarce.
Technically speaking, any substance that’s carbon-based is Organic fruits and vegetables can generally contain fewer
organic. This chemistry-derived designation has become agrochemical residues than conventionally grown alternatives.
effectively trivialized by the organic food industry. Probably the However, the significance of this difference is questionable
most common reason consumers buy organic foods is because actual levels of contamination in both types of food are
because they perceive them to be more nutritious and safer. Is generally far below acceptable limits. Some leafy, root, and
this true? Is there really a significant difference between organic tuber organic vegetables may have lower nitrate content
and conventional foods? These questions are the fuel for compared with conventional ones.
ongoing investigation whose results thus far have been both
enlightening and disappointing. It’s still not clear whether or not dietary nitrate in typical
concentrations constitutes any threat to human health. Data
Recent scientific reviews exists indicating a protective effect of nitrate against pathogenic
microorganisms, so the risks of its absence must also be
With rare exception, as in the case of a paper by Köpke,2 considered. Importantly, no differences can be identified for
reviews in recent years have not been decidedly in favor of environmental contaminants (i.e., cadmium and other heavy
organic foods. He asserts that organic agriculture is metals), which are likely contained in both organic and non-
environmentally sound and more sustainable than mainstream organic foods. Regarding other food hazards, such as
agriculture. However, since Köpke is the head of the Institute of endogenous plant toxins, biological pesticides, and pathogenic
Organic Agriculture, and president of the International Society microorganisms, available evidence is extremely limited. This
of Organic Agriculture Research, the potential for pro-organic casts considerable doubt on the generalization that organic status
bias is strong. automatically equals greater safety.
In contrast, a review conducted by Williams and colleagues
investigated the nutritional value of organic foods.3 They Omit the pesticides, invite the pests
concluded that evidence either supporting or refuting the A rather disturbing case study by Kajiya and colleagues
“supreme nutritional value” of organic foods over conventional suggested a possible relationship between parasite infection and
foods is not available in the scientific literature. Although very organic food.6 Heart failure was caused by hookworm in an 87-
few compositional differences have been reported, there are year old Japanese man who had a 30-year history of eating
reasonably consistent findings indicating higher nitrate and organic foods. In general, footwear and proper sanitation are
lower vitamin C within conventionally-produced leafy important for control of hookworm because the parasite is
vegetables. Nevertheless, there is a glaring lack of cohesive data usually transmitted through contact with contaminated soil. The
concerning the clinical impact on animal and human health highest rates of hookworm infection occur in the world’s coastal
resulting from organic versus conventional produce. Data from regions and are often associated with poverty-stricken areas.
controlled studies in animal models, particularly within single
species, are limited or poorly designed, and findings from these The 87-year old Japanese man wore shoes outdoors and lived
studies provide conflicting outcomes. To further limit any solid inland. In fact, he did not go outside often. The occurrence of
conclusions, there are no reports in the literature of controlled hookworm infection in Japan is uncommon. Organic foods have
intervention studies in human subjects. become relatively popular in advanced countries with good
hygiene, and increasing numbers of people buy foods grown
Magkos and colleagues reviewed scientific evidence regarding without pesticides. The investigators suspected that the Japanese
organic foods and their nutrient value.4 They pointed out that man became infected by eating organic food imported from
there are only a scant number of well-controlled studies that are endemic areas of hookworm infection. It’s been suggested that
capable of making a valid comparison between conventional and organic foods grown without pesticides may carry old-fashioned
organic food. Since the compilation of the results is difficult, diseases. The World Health Organization has stressed various
generalization of the conclusions should be made with caution. measures of monitoring organic foods for this reason.
With the exception of a slight trend towards higher ascorbic acid
content in organically grown leafy vegetables and potatoes, there Strong words from a public skeptic
is very little evidence that organic and conventional foods differ
in concentrations of the various essential micronutrients. Scientists often don’t get their points across to the public; their
relaying of data often gets lost in translation. Bridging the gap
As for the rest of the nutrients and the other food groups, somewhat between science and consumer culture is author and
existing evidence is inadequate to allow for valid conclusions. news personality Steven Milloy, who has built career on myth-
One possible benefit for organically fed animals is a slightly debunking. He defines his personally coined term junk science
improved reproductive performance. A similar finding has not as faulty scientific data and analysis used to advance special and,
yet been identified in humans. The investigators ultimately