Nothing beats a tall glass of
ice cold water chocolate milk after a long workout. Sounds too good to be true and makes me want to watch The Jetsons, but chocolate milk could be the post exercise "recovery" drink you've been searching for.
After years of promoting carbo loading before exercise, research shows that the body needs and can process carbs post-workout more efficiently. For 30 to 45 minutes post workout, the human body is primed to replenish the lost fuel because your muscles are more responsive to insulin. The insulin helps muscles pull glucose, made from carbs, out of the bloodstream and into the muscle. This will provide fuel for the muscles for the next time you head out to workout. Add a little protein to the mix and your muscles can store even more fuel. Protein also helps repair the muscle damage associated with strengthening them. The recommended ratio is 4:1, carbs to protein.
An eight-ounce glass of low fat chocolate milk provides 32 grams of carbs and 11 grams of protein. If you are trying to lose weight, just beware that this simple recovery drink also contains 200 calories. Chocolate milk may not be the ideal post workout food for you; yogurt or a smoothie would work too or anything else that has both protein and carbs. Plus, you really only need to consider downing a recovery drink if you have worked out intensely for at least 60 minutes.