Difference between revisions of "Chocolate Milk for Recovery"
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| − | + | 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. | |
== Ingredients == | == Ingredients == | ||
* 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. | * 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 | + | * 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 [http://go.fellrnr.com?id=35454X937677&xs=1&url=http%3A%2F%2Fwww.amazon.com%2Fgp%2Fproduct%2FB000QSNYGI 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. | * 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 | + | * 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 | + | * 2 cups fat free milk. This provides more [[Protein]] and some very slow to digest carbohydrates. |
| + | |||
| + | ==Variations== | ||
| + | I will sometimes use [http://go.fellrnr.com?id=35454X937677&xs=1&url=http%3A%2F%2Fwww.amazon.com%2FOptimum-Nutrition-Protein-Chocolate-Supreme%2Fdp%2FB002DYJ0M0 Casein] [[Protein]] powder rather than whey as it is slower digesting. I have also started adding a tablespoon of flax seed oil, which blends in surprisingly well. | ||
== Preparation == | == Preparation == | ||
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. | 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. | ||
| Line 27: | Line 30: | ||
|Total Carbohydrates||40g | |Total Carbohydrates||40g | ||
|- | |- | ||
| − | | Dietary Fiber||3g | + | | Dietary [[Fiber]]||3g |
|- | |- | ||
| Sugars||31g | | Sugars||31g | ||
|- | |- | ||
| − | |Protein||54g | + | |[[Protein]]||54g |
|} | |} | ||
| Line 39: | Line 42: | ||
== Post Race Recovery == | == Post Race Recovery == | ||
| − | After a race I will usually take something simpler and faster acting. I will mix 1-2 scoops of | + | After a race I will usually take something simpler and faster acting. I will mix 1-2 scoops of [[Protein]] with 16-32oz Gatorade. The combination of fast carbohydrate and [[Protein]] seems to work well. |
==Experiments with Branch Chain Amino Acids== | ==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. | 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. | ||
Latest revision as of 06:33, 9 April 2013
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.
Contents
1 Ingredients
- 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.
2 Variations
I will sometimes use Casein Protein powder rather than whey as it is slower digesting. I have also started adding a tablespoon of flax seed oil, which blends in surprisingly well.
3 Preparation
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.
4 Nutrition
This provides per serving
| Calories | 432 |
| Calories from Fat | 83 |
| Fat | 9g |
| Saturated Fat | 4g |
| Cholesterol | 307mg |
| Sodium | 429mg |
| Total Carbohydrates | 40g |
| Dietary Fiber | 3g |
| Sugars | 31g |
| Protein | 54g |
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
After a race I will usually take something simpler and faster acting. I will mix 1-2 scoops of Protein with 16-32oz Gatorade. The combination of fast carbohydrate and Protein seems to work well.
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.
