News Letter Xmas 2012
 
Hello and welcome to my Newsletter for the Christmas period 2012.
 
In this edition I am sharing with you some very interesting stuff that I've recently read that concerns post-exercise nutrition.... yes, the elusive Recovery Drink!
Below is a summary of the important stuff but for more info you can follow this link:
 
 
There are many recovery products on the market, some with fantastic claims along with elite-level endorsements, however scientific research has identified that a simple chocolate milkshake is more than sufficient. This is great news as I cant wait to start saving money!
 
Optimal nutrition for post-exercise recovery is all about timing and consuming the right combination of carbs and protein.
  • Evidence shows that a 4:1 ratio of carbohydrate to protein, is associated with faster glycogen replenishment in the muscles, better muscle protein synthesis, reduced muscle soreness and improved muscle strength and body composition. As a simple and readily available drink, chocolate-milk naturally contains carbs and protein in this almost exact ratio.
  • Milk protein consists of whey and casein, both of which have useful and desireable qualities that make milk an ideal recovery-drink.
  • The fat content of the milk affects its rate of absorption and hence speed of delivery of the protein and carbs to the muscle. Therefore, low-fat milk (rather than full-fat) apprears to be more effective as a Recovery drink.
  • The best time to take on-board such nutrition is within 30 minutes post-exercise. This coincides with muscles having a heightened sensitivity to insulin.
Other snack-foods that contain a similar ratio of carbohydrate and protein are listed below:
 
Non-fat chocolate milk, 8 oz cup, gives 26 gm carbs, 8 gm protein
Non-fat fruit layered yogurt, 6 oz cup, gives 28 gm carbs, 6 gm protein.
1 mozzarella string cheese stick, 5 whole grain crackers, 10 grapes gives 26 gm carbs, 8.5 gm protein.
1 cup Cheerios and 1/2 cup milk gives 27 gm carbs, 7 gm protein.
1/4 cup hummus and 1/2 cup carrots gives 15 gm carbs, 5 gm protein.
1 slice whole-grain bread, 1 oz turkey with mustard and 1 cup apple juice gives 35 gm carbs, 9 gm protein.
 
Notice that for these more "substantial" snacks, the quantities are quite small as larger amounts can often cause other digestive issues that impeed recovery.
 

With Christmas almost upon us, why not buy yourself a blender and start making your own recovery drinks. Simply add some frozen fruit/berries to 300ml of low fat milk and blitz for 15 seconds.

hope this has been helpful and if you have any queries or would like specific guidance please get in contact - call/text 07545 115562 or email via the contact page.

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Happy racing!

Colin

Mob: 07545 – 115562
www.speedyduck.com