Best Ways to Refuel After Intense Exercise
By Misty Rodlin
So you may not be an Olympian or have medals to show for your daily workouts, but you should be sure to learn about the best ways to refuel after intense exercise. There are tons of tips out there on getting the perfect workout but your post-workout routine can actually change the way you feel and perform during exercise.
After a long, strenuous workout, your body may feel low on energy and may not recover properly for a few days without the right post-workout nutrition. Use these tips to help replenish what your body has lost and be fit and fresh for your next workout.
The Benefits of Chocolate Milk
Turns out drinking chocolate milk benefits athletes in their after-workout routine, mainly because it has been scientifically shown to aid the body’s recovery after strenuous exercise.
“Lowfat chocolate milk delivers the right mix of nutrients athletes need to recover after strenuous exercise so they can get the most out of their next workout,” said sports dietitian Nancy Clark, MS RD CSSD. “Its effectiveness lies in its high-quality protein and carbohydrates, to help repair and refuel muscles, and fluids and electrolytes to replenish what’s lost in sweat. Chocolate milk is readily available, simple to grab-and-go, and tastes great. Hence, it is very popular with tired, hungry and thirsty athletes.”
A recent study published in the journal “Medicine & Science in Sports & Exercise” found that drinking a fat-free chocolate milk immediately after strenuous exercise allowed runners to run 23 percent longer and gave them a 38 percent increase in markers of muscle building compared to periods when drinking a carbohydrate-only sports beverage with the same number of calories.
Simple Ways to Refuel After Intense Exercise
Cool down after exercising. Your muscles must be cool in order for your body to bounce back.
Stretch immediately after your workout. It’s best because your muscles are still warm. Stretching increases blood flow to your muscle fibers, which helps to prevent injury.
Give yourself a massage. It can help to release tension in your muscles and increase blood flow which helps to speed up the muscle repair process.
Remember to ice. Icing within two hours of a strenuous workout helps to decrease soreness in your muscles and reduce swelling and inflammation.
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