Fuel for Recovery…Got Milk?

Training for an event or just looking to enhance your workouts?  What you do after your workouts is essential to your success.  Your training is impacted by what you eat or drink immediately after your workout or event.

Many experts feel that what you eat and/or drink the first 30 minutes after a vigorous workout or participate in a distance event are crucial.   The experts also tell you that you need to focus on items that provide replace of fluids, carbohydrates and proteins.  There are many different commercial products that have all three, however the most simple and easiest is in the phrase is “Got Milk?” and to be specific, “Got Chocolate Milk?”  Eight ounces of Low Fat Chocolate Milk has 2.5 grams of fat, 26-30 grams of carbohydrates, 7.5 grams of protein and 158 calories.  Chocolate milk achieves the 4:1 Carbohydrate to Protein ratio provided by any of the commercial products available.

Commercial Recovery Drinks that I have tried include Muscle Milk™ (Vanilla Cream 10 oz.) has 7 grams of fat, 6 grams of carbohydrates, 18 grams of protein, and 160 calories; Endurox R4™ comes as a powder and mixed with water has 1 gram of fat, 50 grams of carbohydrates, 13 grams of protein and 260 calories per serving.

Bottom line; drink enough fluids (a mixture of water and sport drinks) to replace your fluid losses and restore normal pale yellow urine flow. Consume some form of nutrition within 30-60 minutes to replace glycogen stores.  A 4:1 carbohydrate to protein ratio is recommended and easy to find.  In addition, you should choose something with a low fat content; a higher fat content item can make you feel bloated, cause a ‘dumping’ type diarrhea and even cause some abdominal cramps, especially if your workout was more vigorous.

I hope that you find this helpful and it leads to a faster and better recovery which will lead to improved training.  Good luck on your next event … Mark

 

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