Chocolate Milk for Recovery
A recovery drink is an important part of Nutrient Timing. I've experimented with a number of options over the years, and this is my current concoction. It seems to work well, it's tasty and settles well.
- 2 tablespoons cocoa powder. This is pure cocoa, not 'hot chocolate mix' and has no added sugar. I use Now Organic Cocoa (http://www.nowfoods.com/Products/ProductsbyCategory/Category/M074399.htm?cat=Natural%20Foods) as it is reasonably priced online, and has 21.5 - 107.5 mg of cocoa flavanols (polyphenols). It is the flavanols that are believed to have cancer preventative properties, and I have a history of cancer in my family. If you use a different cocoa, make sure it is not ' alkalinized', 'processed with alkaloids' or 'Dutch processed', which are names for the process that removes the flavanols.
- 1 Scoop of Protein powder. I use 'Optimum Nutrition 100% Whey Powder' as it is the cheapest good quality Protein powder I can find. I use the vanilla flavor so that I can mix it with this drink or Gatorade. I get mine from Amazon.com.
- 2 tablespoons of plain, non-fat yogurt. The bacteria in yogurt help keep the digestive system healthy. The yogurt adds a very slight tang, but does not impact the flavor significantly.
- 1 raw egg. An egg provides some extra Protein, a variety of fats and vitamins. I use cage free eggs for moral reasons.
- 2 cups fat free milk. This provides more Protein and some very slow to digest carbohydrates.
I mix this with a hand held blender. In cold weather I will heat the milk first, but you have to be careful not to cook the egg or kill the yogurt. As a bonus, you can soak spices in the milk for extra flavor. I use cinnamon sticks, cardamom, root ginger and black pepper.
This provides per serving
|Calories from Fat||83|
The cholesterol is high, which may bother some people, but the evidence for the health risks of cholesterol seem to be diminishing.
More details at http://www.nutritiondata.com/facts/recipe/1405731/2
5 Post Race Recovery
6 Experiments with Branch Chain Amino Acids
My recovery drink takes me a while to make, and is slower to digest. As a result, I have been trying out a drink that has a tablespoon of branch chain amino acids (BCAA) with two tablespoons of Gatorade powder, taken immediately after a run. I mix up the BCAA drink and take it with me, caching it where I will finish my run. I can then take the BCAA as soon as I finish, or sometimes just before my cool down. I think this is helping my recovery slightly, but not dramatically.