Printable Fitness Information
Spring Forward with Chocolate Milk!
Increasing physical activity and getting into shape for the summer can put great demands on your body. If you want to see results, then you will need to recover from exercise with the proper nutrition.
The right nutrition after a workout helps you battle stress, fight fatigue, and keep energy levels high. Don’t let a lack of nutrition hold you back from exercising harder, burning more calories, and showing off in your new bathing suit.
Did you know chocolate milk (yes, chocolate milk!) has many recovery benefits? A recent study in the International Journal of Sports Nutrition and Exercise Metabolism reports that chocolate milk is a great-tasting and cost-effective alternative to many sports drinks. Researchers found that athletes who drank chocolate milk after an intense bout of exercise were able to work out just as long, if not longer, than those who drank other carbohydrate sports drinks.
Why? It contains protein and carbohydrates to help fuel and replenish your body after a workout. It’s loaded with essential nutrients, like calcium and vitamin D, to help nourish your body and build strong bones. Plus, it’s 85% water and has electrolytes that help your body stay hydrated!
All Proteins Are Not Created Equal
Different types or sources of protein contain different combinations of amino acids (the building blocks of protein). High-quality proteins contain essential amino acids, “essential” because they need to be obtained through the food you eat. Including high-quality proteins in your diet, such as whey protein, can help you achieve your fitness goals.
Quality Matters
Whey protein is a high-quality dairy protein that has all the amino acids necessary to build and maintain muscle mass. It efficiently increases the production, or synthesis, of muscle protein because it is one of the best sources of naturally-occurring branched-chain amino acids (BCAA), specifically leucine, which has been shown to independently stimulate muscle protein synthesis.
A Terrific Workout Partner
Research shows that consuming whey protein in combination with resistance exercise can increase the rate at which the body makes lean muscle mass, which may improve body composition. In fact, a combination of protein intake and resistance exercise yields better results compared to either of the two alone or combining resistance training with drinking a beverage that contains only carbohydrates.
Grab It And Go
As few as 20 grams of whey protein can stimulate protein synthesis in the body. One energy bar can contain 8 to 25 grams of whey protein. Foods containing whey protein: dairy-based beverages, yogurt, nutrition and energy bars, ready to-drink beverages, powder for smoothies and shakes, beverage mixes and meal replacements.