The Importance of Recovery Drinks. Your muscles are sore, your joints have been put under pressure and you are massively dehydrated. Many people make the mistake of eating a carb heavy meal without nearly enough water to hydrate, post-workout. In fact, you can probably reach for a drink you have in your fridge. While coconut water has emerged as a steadfastly growing trend in the last few years, it contains amazing benefits for your post-workout routine!
Drinking 5 ounces of chocolate milk can actually speed up your recovery time and restore your hydration better than some sports drinks can. Who knew it could be such a miracle drink? Drink it hot or iced, and reap the benefits of a higher metabolism, a flatter belly and the ability to repair an achy body…all in one!
Limit one per person. It is fairly common knowledge that some protein sources are healthier than others. For example, 6-ounce broiled porterhouse steak is a great source of protein—about 40 grams worth.
But it also delivers about 12 grams of saturated fat, more than 60 percent of the recommended daily intake for saturated fat. A 6-ounce ham steak has only about 2. A cup of cooked lentils provides about 18 grams of protein and it has virtually no saturated fat or sodium.
But, which of these is easiest for the body to utilize? If you would find some research on this and present it here, I am certain that many of your readers would benefit. Protein quality and the value your body derives from the protein is dependent upon the source of the protein. To date Dairy proteins have the highest DIAAS scores followed by fish, eggs, chicken, beef, pork, and plant proteins as the lowest half of what dairy has to offer The reason plant proteins score so poorly is that they commonly have digestion inhibitors that result in much of the protein not being absorbed and passing through your digestive system.
This per Dr. David Minkoff. I truly appreciate the articles you and your team produce for the cycling community. They helped me tremendously in my cycling adventures. Would you please help us a tiny bit more?
I understand to reach a certain level of fitness takes work. Why do you omit the primary fuel for endurance sports, fat? The unlimited fuel source….. You need limited carbs to increase fat oxidation, not the other way around. Simple sugar is the most efficient fuel for extreme endurance sports. Gu, fruit in heavy syrup, and even pop is what gives you the best energy.
If you want to spend that kind of dollars, get an Espresso or Macchiato. Regular old milk is all you need. Chocolate milk can have more sugar than a can of Coke. Everyone always holds up chocolate milk as the best recovery drink.
But I wonder if decades ago when this trend first started if it was to get younger athletes to drink milk. See Dr. You try and shoot down myths but then you present your views like they are gospel truths. Its probably based on experience with working with hundreds if not thousands of athletes over several decades plus a study of the latest nutritional science.
Thank you for this article and the great feedback that supports it. I am finally going to be sane where protein is concerned. Spot on. Every bit of this article is grounded solidly in the science. Well done. Thank you for your sane approach to this issue. The emphasis on nutrition periodization seems to reach the obsessive at times. Your email address will not be published. Share This Article. Comments Carbohydrate in the form of glycogen is the fuel that makes exercise possible, so adequate carbs must be eaten each day if you hope to train consistently.
Protein and fat also have a place in your diet and should be consumed daily. In general, each meal should contain a varied combination of carbohydrates, protein, and fat. Chocolate milk has the right combination of carbs to protein, which makes it an ideal exercise recovery drink. A study comparing the recovery rates of college soccer players using either a sports drink or low-fat chocolate milk found no difference between the two drinks.
The details of a small study involving 13 male soccer players showed similar levels of muscle soreness and fatigue, but after drinking chocolate milk the players had less creatine kinase which indicates of muscle damage than they did after drinking a typical sports drink.
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South African Journal of Clinical Nutrition, , Kerksick, C. J Int Soc Sports Nutr 15, 38 Effects of chocolate milk consumption on markers of muscle recovery following soccer training: a randomized cross-over study. J Int Soc Sports Nutr. Cereal and nonfat milk support muscle recovery following exercise. J Amer Diet Assoc. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page.
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I Accept Show Purposes. Recovery Tip: Eat Within 30—60 Minutes. Recovery Tip: Hydrate with Water.
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