Recovery Drinking

Sorry ladies, I'm not talkin' about alcohol, I'm talkin' about recovering from a vigorous workout!  I raced the Lake Stevens 70.3 this weekend, where 1500 athletes put their bodies through 5-8 hours of difficult endurance racing.  Your muscles can get pretty broken down in a big workout so it's important to refuel properly!  

First, it's important to take in a mix of protein and carbs but try to eliminate the fat. I'm not saying "good" fat isn't a necessity in your diet, but just not right after a workout. Right after a workout, your body needs carbs to help restore your muscle glycogen and protein to help rebuild the muscles you just broke down. If you take in to much fat, it slows down the digestion of the carbs and protein, which like I said, is the MOST important after a workout.

Also, the timing for this is crucial. Aim for right after your workout and wait no longer than 30 minutes. Your body will thank you by bouncing back quicker and being ready for your next workout faster!

So why is chocolate milk so good then? Here are several reasons:

Experts suspect one reason for chocolate milk’s effectiveness in helping athletes recover is its carbohydrate to protein ratio, approximately 4:1. “What it provides is carbs, as well as calcium and just enough protein,” says Dina Aburmishan, a registered dietician who works with triathletes in the Chicago area. “The combination of carbs and protein promotes muscle glycogen synthesis.”

Does it have to be chocolate? “Chocolate milk has a little higher carb content. Also, most people like chocolate milk, so they’ll actually drink it,” Aburmishan says.

Researchers also speculate that the specific types of proteins in milk give it an advantage over other protein sources in rebuilding muscle tissue. Caseins, which make up 80 percent of the protein in milk, provide a slow release of amino acids into the blood stream, making them efficient in nutrient supply. Whey protein is fast acting, allowing amino acids to immediately get into muscle tissue.

As for hydration, it’s tough to question milk’s superiority. When the body sweats, essential electrolytes such as sodium, calcium and potassium are lost. Milk is a natural source of electrolytes, containing more of each of these minerals than many sports drinks. An eight-ounce serving of skim milk contains approximately 130 mg of sodium, 407 mg of potassium, 301 mg of calcium and 27 mg of magnesium. Eight ounces of Powerade contains 55 mg of sodium, 30 mg of potassium, 2.5 mg of calcium and 1.2 mg of magnesium.

You don't need to race a half ironman to justify a chocolate milk for recovery, try it out after a rough boot camp class or personal training session and see how your muscles feel the next day!  And don't forget to drink water before, during and after your workouts as well!!