Since I’ve been more tuned in to my training, nutrition has become a larger focus. In particular, recovery nutrition has been a particular concern. After my Saturday long runs with Alice, we’ve enjoyed gigantic breakfasts at a diner near the trailhead. It makes sense to refuel immediately as:
a) we’re hungry from running for hours on end with limited fuel (since even GU freezes in low temps)
b) freezing from being outdoors in winter weather, and it’s nice to warm up inside the restaurant, and
c) looking to indulge a little thanks to long run mileage and calories burned!
From a nutrition standpoint, it’s important to consume a recovery meal within 30-60 minutes post-workout in order to begin the repair process. Ideally, the meal or snack will have a 4:1 macronutrient ratio of carbohydrates to protein to best support glycogen replacement. While Alice and I have the right idea with eating immediately after we finish up our long runs, on weeknights after completing my workouts I am not always so timely. It’s typically late, I want to shower and go to bed, and sometimes my post-workout snack choices are lacking in the nutrition department (ahem, jelly beans).
This is where low fat chocolate milk comes in – it has the ideal 4:1 carb to protein ratio, and there several studies that suggest it’s better than sports drinks or plain water as a recovery beverage. Running Times calls it a runners’ superfood. Chocolate milk is relatively inexpensive and widely available. Added bonus: As a Wisconsinite, there are many local producers to choose from!
I’ve been incorporating low fat chocolate milk as part of my post-workout recovery nutrition plan, and have really been enjoying it.
For more information on low fat chocolate milk and the #WinWithChocolateMilk campaign, visit these sites:
You do the talking:
Do you refuel from workouts with chocolate milk?
Wisconsin readers – Please consider demonstrating your support for the Wisconsin Dairy Industry by taking the WWMB Dairy Impact Pledge here.
Disclosure: I received compensation for my participation in this program and for writing this post, however all opinions are my own.