I have to admit that following a long or hard run I don’t really have a routine. I generally am happy with an ice cold glass of water to quench my thirst. However, I am well aware that at the end of many races chocolate milk is available. It is such a bummer for me because I’ve always heard great things about chocolate milk and muscle recovery but because I am lactose intolerant I do not indulge in drinking anything that has milk, especially after a race because that is a recipe for disaster! But recently I found out that although I am unable to drink chocolate milk, I can drink chocolate soy milk and reap the same benefits as regular milk!
After a recent 6 mile run I indulged in a treat of a tasty glass of chocolate milk. I used light Vanilla silk soy milk and added a tablespoon of light Hershey’s syrup. OMG! Can you say delicious? I’m just sorry it never occurred to me to try this before. I swear that milk was like manna from HEAVEN! I am pretty sure that I will bringing my own chocolate milk when I run the Marine Corps Marathon next month. I’ll have my mom or one of my friends waiting at the finish for me with a cooler and my chocolate milk on ice. It is sooooo refreshing! But not only that, it really is great for recovery !
It has a 3:1 carbohydrate to protein that helps replenish nutrients lost from moderate to vigorous activity.
Research shows that drinking low-fat chocolate milk after a workout also supplies many of the key nutrients needed as a part of a balanced, active lifestyle, including
· Carbohydrates to help refuel muscles
· Protein to help rebuild and restore muscle protein
· Fluid and electrolytes to rehydrate and replenish what is lost in sweat
· Vitamins and minerals to help build and maintain strong bones
There are a number of different chocolate milk recipes out there (and not all provide the same benefits or have just 150 calories). As recommended by the Dietary Guidelines for Americans, it’s best to choose low-fat (1%) or fat-free varieties of milk. Hershey’s recommends:
8 oz. low-fat (1%) milk + 2 Tbsp. HERSHEY’S® Lite Syrup with 50% less sugar
(just 150 calories per serving)
I am sold! Although chocolate milk is not part of a Paleo lifestyle, I’ve frequently mentioned that I adhere to it strictly 80% of the time and give myself a break 20% of time. I’ve found that with my training this is necessary because my body really is craving carbs and eating (or drinking them) helps with my performance. Perhaps I’ll run even faster when I know I have this chilled goodness waiting for me when I finish!
Disclosure: I am a Hershey’s Good Life Guru and have a regular column on The Moderation Nation. I have been compensated for writing this post and all opinions are mine.