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Pour nutrition into your post-exercise routine

April 24, 2013
By Katie Wilhelmi , Marshall Independent

It's the start of race season. Whether you are training for a 5K or a marathon, refueling your muscles after training sessions is important to achieve the results you want. Replacing muscle fuel (glycogen) after exercise is essential to an athlete's recovery. Low-fat chocolate milk has been shown in studies to be an effective exercise recovery drink because of its powerful nutrient package.

Natural source of essential amino acids - building blocks for protein - which are needed for building and repairing muscle tissues.

The right carb-to-protein ratio scientifically shown to refuel and rebuild tired muscles.

Vitamin A, which supports a healthy immune system and good vision.

Electrolytes (sodium, potassium and other minerals), which are lost through sweat and must be replenished after exercise.

B vitamins, available to help muscles metabolize food energy into fuel.

Fluids, working to rehydrate the body and prevent dehydration.

A leading source of calcium and vitamin D to help build and maintain healthy bones.

Get the most energy back into your muscles by refueling 15 to 30 minutes after your workout and again two hours later. Refuel with low-fat or fat-free milk post-exercise: 1. Sip on a cold glass of milk; 2. Blend fruit, ice and milk into a smoothie; 3. Top cereal or granola with milk.

Chocolate-Strawberry Smoothie


All you need

1 cup low-fat chocolate milk

1/2 cup frozen sliced strawberries, thawed, drained

1 banana, frozen, then peeled

Ice cubes, optional

All you do

1. Combine all ingredients in blender. Blend until smooth.

2. Serve immediately.

Daily nutritional values:

12% vitamin A

57% vitamin C

30% calcium

7% iron

Nutrition information per serving:

Calories: 270

Carbohydrate: 54g

Cholesterol: 7.5mg

Dietary Fiber: 5g

Fat: 3g

Protein: 9g

Saturated Fat: 1.5g

Sodium: 154mg

Sugar: 39g

Trans fats: 0g

The information is not intended as medical advice. Consult a medical professional for individual advice.

Katie Wilhelmi is a registered dietitian at the Marshall Hy-Vee Food Store.



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