POST Workout Drinks and Eats... What Are The Choices (Yes, I Know, 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 ofrecovery 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!