After Ready, Set, Go — Athlete Tips To Recover And Refuel

MISSION, KS–(Marketwire -06/14/12)- (Family Features) When it comes to creating a workout regimen, there are many resources with helpful tips covering everything from stretching to strength training. But what you do after your workout can make the difference in the way you feel and perform. A hard workout can leave your body depleted and running on empty. The correct post-workout nutrition can help replace what you’ve lost and help your body refuel for the next workout.

“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.”

Refueling MethodsRefueling with chocolate milk can play an important role during an athlete’s after-workout routine. It’s simple, effective and scientifically shown to help the body recover after strenuous activity. A recent study published in the journal “Medicine & Science in Sports & Exercise” suggests that runners who recover with chocolate milk gain a performance edge. The study found that recreational runners who drank fat-free chocolate milk following strenuous exercise ran 23 percent longer and had a 38 percent increase in markers of muscle building, compared to periods when they drank a carbohydrate-only sports beverage containing the same amount of calories.

In an effort to help educate athletes about proper recovery techniques, the REFUEL | got chocolate milk? campaign is heading to the Rock ‘n’ Roll Seattle Health and Fitness Expo, Marathon & Half Marathon from June 21 to June 22, 2012, to show runners that what they do after strenuous exercise can make a dramatic difference in how they feel and perform in their next race.

Runners attending the Seattle Health and Fitness Expo can audition for a chance to join Team REFUEL. If chosen to be a part of the team, athletes receive $500 in sponsorship, training gear and a chance to win a starring role in a “got chocolate milk?” ad, or an expense-paid trip to race at a Rock ‘n’ Roll Marathon in Europe.

The campaign is backed by some of the world’s most successful athletes, including 2010 Ironman World Champion Mirinda Carfrae, USA Basketball Men’s National Team Member Carmelo Anthony, 12-time swimming medalist Dara Torres, as well as USA Swimming Trainer, Director of Aquatic Performance at the University of California, Berkeley, Nick Folker.

Post-Workout Active Recovery TechniquesIn addition to recovery benefits from proper post-workout nutrition, an athlete’s after-workout regimen should include active recovery techniques in the hours following intense exercise. Active recovery and rest days are linked to performance benefits. To help make your after routine more beneficial, Folker shares the following tips:

  • Cool down. To help your body bounce back, muscles must cool down. Light active recovery after a race will increase circulation and get your body back on track.
  • Stretch. Stretch directly after exercise (or after a foam roll session) while muscles are warm. Stretching increases blood flow to muscle fibers, stimulates recovery and helps prevent injury.
  • Massage. A massage helps release muscle tension and increases blood flow, which will help speed up the muscle repair process.
  • Foam Roll. Foam rollers are like a self-massage and easy to travel with to training or competition. Foam rolling uses deep compression to help roll out muscle adhesions that develop over time, helping restore the muscle to its original length. The compression causes your nerves to relax — a myofascial release — which loosens the muscle and increases blood flow, all of which help your body recover.
  • Ice. Within two hours of a very strenuous workout, ice muscles to reduce post-workout inflammation and swelling and decrease muscle soreness.

For athletes who want to learn more about recovery techniques, www.GotChocolateMilk.com[1] provides tips, videos and explains the science behind refueling post-workout. Athletes can exchange their after tips, as well as apply to join Team REFUEL for a chance to get sponsored and star in a “got chocolate milk?” ad. Check out www.Facebook.com/GotChocolateMilk[2] and follow on Twitter via @GotChocoMilk for more insider tips.

About Family Features Editorial SyndicateThis and other food and lifestyle content can be found at www.editors.familyfeatures.com[3]. Family Features is a leading provider of free food and lifestyle content for use in print and online publications. Register with no obligation to access a variety of formatted and unformatted features, accompanying photos, and automatically updating Web content solutions.

Image Available: http://www2.marketwire.com/mw/frame_mw?attachid=2012608 [4]


  1. ^ www.GotChocolateMilk.com (ctt.marketwire.com)
  2. ^ www.Facebook.com/GotChocolateMilk (ctt.marketwire.com)
  3. ^ www.editors.familyfeatures.com (ctt.marketwire.com)
  4. ^ http://www2.marketwire.com/mw/frame_mw?attachid=2012608 (www2.marketwire.com)

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    • Cwa
    • June 15, 2012

    Workout Tips? I need some workout tips to help me gain some strengh. I am 18 and planning on being a cop i just like tonight wreashled with my dad he weights about 250 and man i had a hard time . so i gonna need some tips on work out. anyone with some ideas and tips please throw them my way
    also i weigfht 150 and i am 6’2′ very tall and skinny guy!

      • HealthNut
      • June 15, 2012

      Keep it clean and simple. You need to dedicate about 4 days a week to your work out routine and about 2 hours for each work out. Each work out should start with a warm up that gets your body streched out and loosened up. This is best with cardio as that helps to build stamina (a cop needs to chase the robber). Get on the tread mill and do about a 30 min jog. Better yet, use a elipitical as this is better for your joints and helps to build “core strength” by woukingout your core muscle group.

      Next, you need to have a balanced work out that includes free weights, machines and others basics.

      Do 5 sets of 30 crunches – Bump this to 5 sets of 50 as you get better.

      Do push ups in the same # as above.

      Free weight dumb bells 5 sets of 20
      Bench press 5 sets of 10
      Use the butterfly machine and a few other machines (I forget each name)

      At the end of your workout, do another 15 mins of cardio or better yet, swiming.

      As well, you need to start eating smart. Without trying to diet, eat what you normally eat but try not to eat processed foods (hot dogs, junk foods, NO BEER).

      Good luck

  1. Reply

    Workout Tips? Want to get abs asap, need workout tips

      • HealthNut
      • June 15, 2012

      Best video ever made for abs. Shows every ab workout and it’s quick.


  2. Reply

    Is There An Online Site That Gives Free Workout Tips? I’m looking for a site that gives free workout tips and tips on getting abs. I don’t need a so-called “quick trick” that will supposedly get me a six-pack in 2 days. I just want tips on how to work out and what to eat to get in shape.

      • HealthNut
      • June 15, 2012

      If you want to stay in shape, you need to adopt healthy eating habits and make exercise a part of your daily life.

      How to start?

      Choose exercises you enjoy according to your fitness level. Aerobics exercises move the muscles fairly continuously and strengthen the heart and lungs. Examples of such activities are brisk walking, jogging, aerobic dancing, swimming, badminton, cycling and football.

      If you have not exercised for a long time or just started, start slowly and increase gradually over a period of 3 to 6 weeks.

      For those who are above 35 years old, overweight, or have medical problems, you need to check with a medical doctor before you embark on an exercise programme.

      Frequency or How often?

      Exercise for at least 20 minutes, 3 times a week or more

      Intensity and duration?

      Do exercise until you perspire and breathe deeply without getting breathless. You should be able to talk or whistle while exercising.

      Do warm up and stretch for at least 5 minutes before exercise. Also not to forget to cool down and stretch after exercise.

  3. Reply

    Allover Workout Tips For 17 Year Old Female? I want to flatten my stomach and tone up my arms. Does anyone have any good tips or links to simple workout routines?

      • HealthNut
      • June 15, 2012

      Try having fun while doing a workout, and incorporate both toning and cardio. watch tv or listen to music while doing sit ups or push ups. or just find random things around your house that are heavish for you and lift while watching tv or smoething. dance, or find workout videos on youtube. it helps:) good luck!
      this is one that i tried out…
      also watch what you eat!

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