Carbohydrates and protein: a winning combination
Within 30 minutes following a high intensity physical activity, it is important to supply the body and muscles with the nutrients they need. Carbohydrates help replenish energy reserves, while protein repairs damaged muscles.
Here are a few examples of snacks or meals that contain both carbohydrates and protein:
- Milk and a date square
- Fruit yogurt (regular or drinkable) and a cereal bar
- Couscous salad with chick peas
- Fresh grapes and cheese
- Fruit smoothie
- Pasta with lentil or meat sauce
- Greek yogurt and fruit
- Trail mix
- Chocolate milk
A practical all-in-one beverage!
Both plain and chocolate milk are ideal choices as a recovery drink because they provide the body with the carbohydrates and protein it needs for recovery. Packed with 15 nutrients milk is easily accessible. For example, UHT chocolate milk sold in drink boxes doesn't need to be refrigerated and can be easily taken on the go in a sports bag.
Replacing fluid loss
Depending on weather conditions, the intensity of the exercise and individual factors such as heavy sweating, a person can lose up to 2 L (8 cups) of water per hour! This is why it's important to drink enough liquids before, during and after a physical activity.
And water isn't the only thing that counts as a fluid! Cold or hot soup, fruit or vegetable juice, milk and drinkable yogurt also help hydrate the body. Again, both plain and chocolate milk promote fluid replacement after exercise. Made up of approximately 90% water, milk also contains electrolytes such as potassium and sodium, which replace the electrolytes lost through sweating and promote improved fluid retention in the body.