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From Fellrnr.com, Running tips
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== 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 [[Protein]] powder. I use 'Optimum Nutrition 100% Whey Powder' as it is the cheapest good quality protein [[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://wwwgo.bulknutritionfellrnr.com/p62_100__Whey_Protein_-_Gold_Standard_Optimum_Nutrition?id=35454X937677&xs=1&url=http%3A%2F%2Fwww.amazon.com%2Fgp%2Fproduct%2FB000QSNYGI Amazon.com].html
* 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[[Protein]], a variety of fats and vitamins. I use cage free eggs for moral reasons.* 2 cups fat free milk. This provides more protein [[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 ==
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.
|Total Carbohydrates||40g
|-
| Dietary [[Fiber]]||3g
|-
| Sugars||31g
|-
|[[Protein]]||54g
|}
== Post Race Recovery ==
After a race I will usually take something simpler and faster acting. I will mix 1-2 scoops of protein [[Protein]] with 16-32oz Gatorade. The combination of fast carbohydrate and protein [[Protein]] seems to work well.
==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.
