As a performance coach, I’m frequently telling my clients what to drink to recover faster from their workout. Your workout is never done. A common misconception is to think that you’re done with your workout once you step out the gym. 

No my friend, you have only worked the outside of your body, but on the inside is where the real workout begins. Once you put the weights down or run that last suicide then comes the regeneration phase. The regeneration phase is when you work to replenish the fluids you lost, stretch the muscles that you strengthened, repair the damage that you’ve caused to your body during your workout or practice. 

This phase is where many people fail horribly. One of the best ways to grow stronger and recover faster from your workouts is the use of chocolate milk. Drinking chocolate milk after a workout has numerous benefits. One is replenishing your body with much needed amino acids and carbs. 

It is easy to digest and is easily transported through the body, repairs damaged muscles faster, and on top of that, who doesn’t love a cold glass of chocolate milk? Who knew something so good as child would be so helpful in the athletic development of our athletes. 

I love to make smoothies out of chocolate milk myself. To get the most of your workout try this delicious smoothie made full of muscle growing, performance enhancing nutrients. 

1 cup of low or non-fat chocolate milk 

1 scoop of Prograde Workout recovery powder (found at www.capstone-performance.getprograde.com 

1 teaspoon of unflavored, pure creatine monohydrate 

1 small banana 

1 cup of frozen strawberries 

1 tablespoon of flax seed powder 

Ice 

You want to make sure you go through the entire regeneration process which is as follows: 

1. Utilize a foam roll to improve muscle tissue quality. Found at any sporting goods store or www.performbetter.com 

2. Stretch your tight muscles. Many people don’t do very well in this area. I most I see people do is attempt to touch their toes or some funky hip rocking and thats all. Spend five minutes stretching only your problem areas. Many people could avoid a lot of joint/muscular pain if they improved their flexibility 

3. Drink a recovery shake. Use the recipe above and watch your fat loss decrease, your lean muscle increase, and your performance soar to new heights. 

We have to do better  if improving our fitness and athletic performance is important to us and one organization leading the charge is the Got Milk?Refuel America campaign. If you ever seen the commercials with the “Got Milk” slogan then you know that the campaign promote milk and it’s benefits for a variety of reasons. The purpose of the Refuel America campaign is to recognize coaches who promote the value drinking chocolate milk as part of their athletes recovery. I myself am a huge advocate as well. 

 I for one, am particularly excited about this as I am a supporter of anyone or any group who promotes better recovery of young athletes and fitness enthusiasts.  I am all for proper recovery and proper nutrition; through this many injuries can be reduced and athletic careers are enhanced. 

Got Milk, anyone? 

For more info about the Got Milk?Refuel America program check them out at www.bodybymilk.com. 

GOT MILK? CAMPAIGN TO HONOR DESERVING COACH AT ANTELOPE VALLEY HIGH SCHOOL USAB Legend A.C. Green In Lancaster, CA to Recognize Coach Marcus Williams for Instilling Positive Post-Exercise Nutrition Habits Among His Student Athletes         

WHAT:   A.C. Green will visit Antelope Valley High School, on September 30, 2010 to host a school rally to honor Coach Marcus Williams for his outstanding efforts in teaching student athletes about the benefits of post-exercise nutrition. Coach Marcus Williams will be presented with a Refuel Grant worth $1,000 to help further efforts at Antelope Valley High School to teach the benefits of exercise and nutrition.    The Refuel Grant program, sponsored by the “got milk?” Campaign, recognizes coaches who’ve changed their team’s recovery game plan to include lowfat chocolate milk to help give teen athletes the competitive edge.  From September through November 2010, coaches, teachers, students and parents can visit http://www.bodybymilk.com/ to nominate secondary schools that refuel their athletes with chocolate milk for a chance to receive one of ten $1,000 Refuel Grants.   

WHY:     When it comes to performing at the highest level, an athlete’s post-game recovery routine is just as important as their pre-game prep. Experts suggest there’s a two-hour recovery window after a game or workout—the best time to refuel and rehydrate your body to keep it in top shape and help you get back in the game.  Lowfat chocolate milk contains a mix of carbs and protein to refuel and repair muscles, fluids to rehydrate and electrolytes, including calcium, potassium and magnesium, to replenish what is lost in sweat and has the added bonus of bone-building nutrients like calcium.     

  FOR MORE INFORMATION: For more information, log on to bodybymilk.com   Media Inquiries Contact: Anna Hellgeth, ahellgeth@webershandwick.com, Direct: 312-988-2083, Cell: 847-927-5767