POST Workout Drinks and Eats... Hmmm, What To Eat? And, Yes, Chocolate Milk Is One Of Them! YUM

Okay, so now, just by the title, you know that chocolate milk is a good recovery drink.  

But why? 

Is there science behind it? And what else can I drink, or eat for that matter, to help aid in recovery after a hard workout?

Runnersworld.com had a great article that I am going to repost.  They have included a table graph with some post recovery foods and drinks that you might find interesting:

Surrounded by massive hills and valleys at the start line, the runners concerned about recovering from the Big Sur International Marathon breathed a sigh of relief as an announcement was made that chocolate milk would be available at the finish. I had to laugh a bit because, thanks to clever marketing and some scientific research, a beverage that was once avoided due to a high sugar and calorie content is now the Homecoming Queen of recovery nutrition.

The popularity started when research began to uncover that a blend of carbohydrates and protein, in a ratio of four grams of carbohydrate to one gram of protein, was effective in promoting muscle recovery following endurance exercise. (For a more in-depth look at the ins and outs of recovery, read this.)

Soon after the research was published, the Powers That Be in the dairy industry realized chocolate milk, the beverage most commonly associated with childhood school lunches, naturally conformed to this ratio and hence started to promote it as a recovery beverage. As an added bonus, chocolate milk is widely available, inexpensive, and just the right amount of indulgent. Plus, additional research has solidified chocolate milk as an optimal recovery beverage.

But the marketing of chocolate milk left some runners wondering: Is this all there is? The other day, Meghan wrote in to say, “I am a huge fan of java. I often treat myself to a fancy coffee drink after a long run. If it contains milk and sugar (like a latte) could this replace the all-coveted recovery miracle cure—chocolate milk?”

She’s not the only one wondering whether eating or drinking something else can provide the same recovery benefits. In short, yes. There are plenty of food and drink options available for runners looking to adapt to their training and effectively prevent muscle breakdown while stimulating muscle protein synthesis.

As we discussed in previous Fuel School sessions, when planning recovery meals and snacks, you want to meet one of the two following criteria: 0.5 grams of carbs per pound of body weight plus a sampling of protein OR simply a snack or meal providing 15 to 25 grams of protein, regardless of the amount of carbs.

You may be wondering, "What happened to the 4:1 ratio of carbs to protein that was once so widely touted?" Well, as research continues, it looks like if enough protein is consumed, the ratio is not as critical and can be relaxed slightly. For optimal recovery, aim for a ratio somewhere between 2:1 and 4:1 if you’re into counting grams of carbs and protein.

If you’re not into calculating ratios and doing math, consider recovering from your next hard workout with one of these easy-to-digest, easy-to-make (or purchase when you’re on the go) items listed below.

Food Item	Calories	Carbohydrate (g)	Protein (g)	Carb:Protein ratio
12 oz low-fat chocolate milk	266	47	12	3.9:1
Sandwich: PB&J (2Tbsp each PB, jam) on 2 slices whole wheat	437	56	15	3.7:1
McDonald’s® Fruit and Yogurt Parfait w/ Granola + 16oz nonfat latte	280	48	16	3:1
Sandwich: 3 slices deli meat on 2 slices whole grain bread + 1 cup grapes	238	39	14.25	2.7:1
Smoothie made with 1c skim milk, 1 large banana, 1 scoop whey protein powder (look for one with 75-135 calories and 10-15 grams protein/scoop)	280	46	23	2:1

*Nutrition facts provided by individual company websites &/ The USDA Nutrient Analysis Library

THANK YOU RUNNERSWORLD.COM FOR THIS INTERESTING ARTICLE!

Give Stress The Ol' One-Two Punch With Exercise!

Exercise and stress: 

Get moving to manage stress

You know that exercise does your body good, right???  BUT....you're too busy and stressed to fit it into your routine. Hold on a second!! There's good news when it comes to exercise and stress.

The mental benefit of aerobic exercise actually has a neurochemical component!! Exercise reduces levels of the body's stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins (chemicals in the brain that are the body's natural painkillers and mood elevators.)

Relieving stress on bikes: Cycle-Therapy!

Exercise,in almost any form, can act as a stress reliever. Being active boosts your "feel-good" endorphins and actually DISTRACTS you from daily worries.At Crank It Up, we always say that NO MATTER what is going on outside of our doors, you LEAVE THAT BAGGAGE RIGHT OUTSIDE the minute you come in....  Yes, it will be waiting for you when you leave, but, because of the endorphin release that you receive while working out, you are much better able to tackle those issues when they greet you as you leave. 

Virtually any form of exercise can act as a stress reliever. It doesn't matter if you are an athlete or if you are completely out of shape,  you can still make a little exercise go a long way toward stress management. 

Read on to discover the connection between exercise and stress relief — and why exercise should be part of your stress management plan.

Exercise and stress relief

Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

• It pumps up your endorphins. Physical activity helps bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling.
• It's meditation in motion. After a cycle class, kickboxing or even a walk, you'll often find that you've forgotten the day's irritations and concentrated only on your body's movements.
  As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything you do.
• It improves your mood. Regular exercise can increase self-confidence, it can relax you, and it can lower the symptoms associated with mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety. All of these exercise benefits can ease your stress levels and give you a sense of command over your body and your life.  

The mental benefits of aerobic exercise have a neurochemical basis. Exercise reduces levels of the body's stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body's natural painkillers and mood elevators.

So... ARE YOU READY to KNOCK OUT THAT STRESS?? 

THERE'S NO TIME LIKE NOW...START TODAY! 

FIND SOMETHING THAT YOU LIKE TO DO.. 

ALLOW YOURSELF TO BE A BEGINNER...

AND TAKE IT FROM THERE.... 

YOU...CAN...DO...THIS!!

Taken from the Mayo Clinic

http://www.mayoclinic.org/about-this-site/welcome