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Runners should try fat free chocolate milk to avoid sore muscles after a long run.
Runners should try fat free chocolate milk to avoid sore muscles after a long run.

Sore Muscles After a Workout? Try Fat Free Chocolate Milk

Runners should try fat free chocolate milk to avoid sore muscles after a long run.

Runners should try fat free chocolate milk to avoid sore muscles after a long run.

I came upon this little tip while searching for some ideas on nutrition for runners.  WebMd and Running.Competior.com both suggest that if you want to avoid  sore muscles after a workout and to speed up muscle recovery time, simply drink fat free chocolate milk after a long run or tough workout. Your muscles will love the balanced combination of carbs and protein found in this unique food. There are many other high protein foods that provide runners and athletes with energy and hard working building blocks for cellular repair. Here is list of 10 foods by Matt Fitzgerald you can start incorporating right away. 

Sore Muscles After a Workout? Try Fat Free Chocolate Milk

Chocolate-Flavored Skim Milk

Skim chocolate milk is an ideal post-workout recovery food. In addition to providing dairy protein for muscle repair, it offers carbohydrate to restock muscle glycogen and water for rehydration. Studies have shown that athletes perform better in their next workout when they drink chocolate milk following an initial workout than they do after drinking a sports drink.

Eggs

For a number of years, eggs had a bad reputation because of their high cholesterol content. But we now know that the cholesterol in eggs does not increase the cholesterol levels of those who eat them regularly. What’s more, a single egg contains 6-7 grams of protein, and the protein digestibility corrected amino acid score (PDCAA) of egg protein is a perfect 1.0. PDCAA is a measure of the amino acid balance in protein sources.

Grass-Fed Beef

Everyone knows that beef is high in protein. But some cuts contain a lot more fat than others. For example, a six-ounce serving of pot roast contains 32 grams of fat, whereas an equal serving of London broil has just eight grams of fat. So be sure to always choose leaner cuts of beef. Also, grass-fed beef is leaner than the usual grain-fed beef. A six-ounce beef loin from a grass-fed cow contains roughly 92 fewer calories than a six-ounce loin from a grain-fed cow.

*Soy

Soy is probably the best plant source of protein. Its PDCAA score is a very solid 0.91. And there are so many delicious ways to include soy in your diet, including tofu, edamame, soy milk and soy-based yogurt, soy burgers, and soy protein powdered drink mixes.

Read the Full List Here

*The only item on the list that I have some concern about is soy. While it is high in protein I feel it should only be consumed in a fermented  product like tempeh, miso, and natto. Click here to find out why.

Have you ever heard the chocolate milk suggestion before? If you have, please tell us whether it worked for you.

 

One comment

  1. I aksed people what their best tips for post marathon recovery was (and apart from a beer!) many people extolled the virtues of low fat chocolate milk.

    I did some research and found some research by Dr John Ivy from The University of Texas at Austin who led two studies in 2011. He found that chocolate milk led to twice the improvement in maximal oxygen uptake compared to standard sports drinks. Other benefits include better improvements in muscle growth and greater fat loss.

    I compiled my top seven post marathon recovery tips here:
    http://rhedeg.co.uk/training/instant-expert-post-race-recovery/

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