Post Workout Nutrition

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After strenuous workouts of 45 minutes or more, it is important to refuel as your glycogen stores have been depleted and your muscles have broken down. Whatever nutrient replenishment you choose, look for a 2:1 carb to protein ratio. Chocolate milk meets this condition and is full of B-vitamins to convert food to energy, calcium to keep your bones healthy and strong, protein to rebuild muscles, and carbohydrates to replenish depleted glycogen stores. Some pros of drinking chocolate milk is many people like the taste, it is inexpensive, and you do not have to go to a nutrition supplement store to find it. On the other hand, lactose, the carbohydrate in milk, is an allergen to some people and is slow to break down as is casein, the protein found in milk. Whey protein can be broken down in as little as 20-30 minutes. If you do not like the taste of chocolate milk and cannot stomach whole food after working out and you have a blender, try making a smoothie with fresh fruit and ice or frozen fruit. Use milk and whey protein together to get the quick and slow carbs and protein. I drink post workout smoothies with fresh seasonal fruit, spinach, almond milk, and half an avocado when it is in season. Whether you choose fast or slow protein or a combination of the two, be sure to include sufficient carbohydrates and refuel within thirty minutes of working out.