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Training Tips from Milk

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Training Tips Sponsored by 

Ready. Set. Refuel.

Make the Most of Your Workout and Make Your After Count

Nancy Clark, registered dietitian and author of Nancy Clark’s Sports Nutrition Guidebook, shares her nutrition tips to maximize your training table and fuel your body properly before, during and after your workout. And when it comes to recovery, the correct post-workout nutrition can help replace what you’ve lost, and help your body rebuild for the next workout.

Pre-Exercise Fuel
By eating properly pre-exercise, you’ll not only have a better workout but will also have fewer recovery needs. Enjoy a 300 to 500-calorie snack or meal within the hour or two before you exercise to prepare for your workout. Cereal with lowfat or fat free milk, toast with peanut butter and a banana, or a yogurt with granola and berries are a few popular choices.

Hydrate, Hydrate, Hydrate
Drink before you get thirsty, to prevent yourself from getting dehydrated. If you are a very heavy sweater, you might want to learn your sweat rate by weighing yourself (with little or no clothing) before and after one hour of sweaty exercise Loss of one pound equates to loss of 16 ounces (two cups) of sweat. At your next workout, you’ll know how much you need to drink to prevent that loss.

Mid-Workout Energy Boost
If you will be exercising hard for more than 60 to 90 minutes, be sure to consume some fuel during the exercise session, to help maintain your energy. Your pre-exercise meal or snack should fuel you for the first hour or so but then you’ll benefit from consuming some carbs to boost your waning energy. Some athletes like sports drinks, gels, or chomps, others like dried pineapple, fig cookies, or jelly beans. Experiment during training to learn what settles best in your digestive system.

For your After: Replenish Your Body
A hard workout can leave your body depleted and running on empty. What you do after strenuous exercise can make a difference in how you feel and perform during the next workout. Within a two hour recovery window, refueling and replenishing your body after strenuous exercise with fluids, electrolytes, carbs and protein is key to helping it recover, especially when another race or workout is less than 24 hours away.

Refueling with chocolate milk can play an important role during your after-workout ritual. A growing body of published research suggests that lowfat chocolate milk is an effective recovery beverage. It has what athletes need to recover after a hard workout, including:

•    A natural source of high-quality protein to build and repair lean muscle.

•    The right carb-to-protein ratio scientifically shown to refuel exhausted muscles.

•    Fluids and electrolytes – including calcium, potassium, sodium and magnesium – to help replenish what’s lost in sweat.

•    The added bonus of bone-building nutrients so you’ll invest in not only recovery from the workout but also strong bones and a healthy body!

To learn more, visit, and join the conversation on Facebook/gotchocolatemilk and Twitter @gotchocomilk #MyAfter.