OCEANSIDE–You have just worked out and broke some sweat. Now it is time to replenish your body with a tall glass of refreshing, cold…chocolate milk.
Surprised? Don’t be! A new University of Texas study found that low-fat chocolate milk is a great post-exercise drink.
“After resistance training, it is very important to help the body recuperate,” says Coach Berry R.B., a personal trainer at “Dare to be Fit” Coach Berry’s Personal Training Studio in Oceanside. “This new research confirms that chocolate milk is excellent for this purpose because it has a good carbohydrate to protein ratio, which helps replenish energy systems, as well as repair and build more muscle than traditional sports drinks.”
This newest study comes on the heels of earlier research suggesting that ingredients in low-fat chocolate milk, such as calcium, sodium and a bit of sugar, lead to a quicker post- exercise recovery.
What if low-fat chocolate milk is not your cup of tea? If your exercise routine is especially intense, Berry says you might benefit from a post-workout sports drink – the ingredients included in these beverages will increase your energy level and help you recover quicker.
Berry stresses that while a post-training drink is important for the recovery process, so is sufficient hydration during the exercise itself.
In fact, data from the American Council on Exercise shows that the body can lose more than a quart of water during one hour of exercise – fluids that must be replaced not only to improve the quality of your workout, reduce fatigue and muscle cramping, but also to prevent the dangers of dehydration – heat exhaustion, heat stroke and even kidney failure.
“Therefore, drinking water during a workout – about 4 to 6 ounces for every 15-20 minutes of exercise – is essential, and even more so in the summer,” Berry says.
What are the best workout thirst quenchers?
“Basically, it depends on your goals, taste, as well as the length and intensity of your sessions,” Berry says. “However, it is wise to avoid drinks that are high in calories and sugar- you don’t want to put on weight – and certainly stay away from alcohol.”
For best hydration, Berry recommends:
Water is still the best choice for hydration, especially if weight loss is your goal and for less strenuous workouts.
For high intensity, longer duration workouts, you may want to consider a sports-drink that is low in sugar and contains electrolytes. And for those who are adventurous and open to new experiences, you may want to consider beetroot juice, this might be a refreshing alternative. A new research from Exeter University in Britain shows that, due to high nitrate levels present in this drink, it not only hydrates, but also boosts athletic performance.
“Whatever fluids you choose, be consistent about hydration, not just during your workout but throughout the day” Berry says. “It’s one of the simplest steps you can take to ensure a safe and effective workout and recovery period, and overall better health.”
Coach Berry R.B. is a Retired Master Gunnery Sergeant with over 30 years of experience keeping Marines and Civilian personnel in top physical condition. From a passion to help people change their lives through health and fitness, Coach launched the “Dare to be Fit” program in Oceanside and North County San Diego in January 2001. Schedules and client testimonials are available at www.rb-berry.com.
To learn more about Coach Berry’s weight loss program, he can be reached at rbberry@cox.net or (760) 967-6847.
