With Marathon season in full swing it’s time to resolve to make 2013 the best year ever and celebrate a “new you” that’s stronger, healthier and ready to take big strides thanks to GOT MILK?
Whether you’re training for the upcoming Rock ‘n’ Roll Half Marathon in Pasadena, planning on registering for a community marathon or aiming to set your own personal record in running or exercise — look no further than to replenish and recover with GotMilk? and ReFuel with Got Chocolate Milk? to help blaze your own trail to go the distance with endurance, ease and expertise. Chocolate milk is not only a delicious treat to have while training to “run the world” but it is also helps us recover quickly, is a natural source of high-quality protein, and is a superior fluid filled with electrolytes, calcium, potassium, sodium, and magnesium to help replenish our body.
Examiner had the opportunity to speak with Wendy Bazilian, DrPH, RD, a doctor of public health and registered dietitian in San Diego and nationally renowned author of The SuperFoodsRx Diet (Rodale) and Nutrition Advisor to Golden Door fitness resort and spa in Escondido, CA. Dr. Wendy Bazilian is a vast fountain of knowledge having completed her doctoral research focused on sports nutrition in high performance endurance athletes. With her love for science and real foods with supporting science along with her personal work with both recreational and professional athletes and her consulting know-how having participated in the Got Milk? and ReFuel with chocolate milk programs, Dr. Bazilian knows and understands the science supporting healthy sports nutrition and recovery. Here, Dr. Bazilian gives expert tips and information on how to get the most out of a marathon or workout by refueling properly for faster recovery.
Why does the body need refueling?
Dr. Bazilian: We know that athletes need to take care of their body after their workout, game or competition so they recover better and are prepared for their next workout or event. Sports nutrition is the science of what to eat, when to eat and how much to eat around exercise. Having the right fuel (in the right mix of nutrients), in the optimal amounts and at the right time maximizes metabolism and performance to get the most of out of your workout.
How can we maximize recovery post-marathon or -workout? What should we eat?
Dr. Bazilian: In the time immediately after exercise and for about 90 minutes after, your cells are very receptive to replenishing and restoring energy and nutrients lost during exercise. While many people focus a lot on what they eat before and during exercise, how to refuel after exercise is an area that’s very important for helping you maximize the benefits of your efforts, keep your immune system up, and get you ready for your next activity of the day.
A perfect post-workout option is a modest meal balanced with carbs, protein and healthy fat to optimize recovery. An ‘upgraded’ peanut butter and jelly sandwich—whole grain bread, all natural peanut butter and some all-fruit preserves or a sliced banana can offer an easy, portable and balanced option. If exercise is less than an hour in duration, consider something a bit smaller: a snack around 120-180 calories such as a whole grain energy bar. And a glass of low-fat or fat free milk (or low fat chocolate milk --- there is a growing body of research on chocolate milk as a recovery beverage rivaling many sports recovery beverages/foods) can provide another super-easy recovery option—providing a balance of carbs and protein, electrolytes like potassium and magnesium along with calcium and vitamin D for the muscles and bones.
Other post-workout recovery snack options include
• Nuts and dried fruit
• Sliced apple with almond or peanut butter
• Low fat Greek or regular yogurt with bananas or berries and honey
Stay away from caffeine (diuretic effect and central nervous system stimulation) and alcohol right after the race.
And the celebration meal (after a half-marathon, triathlon, marathon, etc.) should be high complex carbs with protein within a couple hours after the event. And eat well (nutritious and scheduled routine!)—don’t diet—for a few days to a week after a half or full marathon. You may even see a little weight gain after a marathon—water is retained in the tissues to help re-hydrate repair and rebuild. It will normalize again after a few days.
Tell us about the importance of refueling with fluids?
Dr. Bazilian: To replenish water loss, consume 16-20 ounces immediately after exercise and another 16-24 ounces per pound lost, if any weight is lost during exercise.
A significant amount of water can be lost from the body through sweat and breathing during prolonged or intense (or both!) exercise. It’s important to drink adequately before, during and after exercise. After exercise, it’s essential to start re-hydrating immediately. Fluids are also easy and palatable ‘vehicles’ to start transporting other vital nutrients important for refueling including electrolytes, certain minerals, carbohydrates and even protein (depending on the fluid composition).
Fluids including milk, chocolate milk, coconut water (as ‘part’ of re-hydration with some key electrolytes) added to smoothies become convenient (practical) and easy ways that also taste good. Many people find them more palatable and easier to consume soon after a hard exercise routine than foods. And of course—water itself, plain and simple is important! Avoid however alcoholic or caffeinated beverages immediately after strenuous or prolonged exercise.
What’s the importance of replenishing with chocolate milk?
Dr. Bazilian: Over the past decade, there has been a growing body of research looking at milk’s unique nutritional package—and chocolate milk in particular for refueling as a recovery beverage after exercise—for the both endurance and strength athletes.
A growing body of research shows that low fat chocolate milk competes effectively with commercially engineered sports drinks to help the body recover after strenuous exercise when we consume it within 30-90 minutes after a good workout. Chocolate milk is a natural source of high-quality protein which helps to build and repair lean muscle. It has the right carbohydrate-to-protein ratio scientifically shown to refuel exhausted muscles. And, it also has fluids (it’s 90% water) and electrolytes including calcium, potassium, sodium, and magnesium to help replenish what’s lost in sweat. It’s a real food with added carbs in the chocolate, essential to sports recovery. . .oh and the best part, it tastes really good so it makes recovery that much more enjoyable. Plus it’s convenient. It’s probably already in your fridge.
Below, Dr. Bazilian shares a delicious and super-strengthening smoothie for Post-exercise (or anytime) that’s easy, flavorful and fun:
Fruit Delight Smoothie with Ginger
Adapted from The SuperFoodsRx Diet (Rodale) by Wendy Bazilian, DrPH, RD
Prep Time: 5 minutes
1/2 cup blueberries (fresh or frozen)
1/2 cup strawberries, halved
1/2 medium banana (approximately 3 1/2–4”)
1/2 cup low fat milk
1/2 cup nonfat plain yogurt
1/2 teaspoon ground ginger (or 1 ½ teaspoon grated peeled fresh ginger)
2 teaspoons honey
Place all the ingredients in a blender and process until smooth. Adjust the consistency with milk or ice, if desired. Serve immediately.
The Rock ‘n’ Roll Half Marathon in Pasadena takes place on Sunday, Feb. 17, 2013:
Half Marathon Start Time: 7:30 am
Start Line: Rose Bowl – N. Arroyo Blvd. & Seco Street
Finish Line: Rose Bowl
For more information please visit: www.runrocknroll.competitor.com/pasadena/event-details
*GOT MILK? will be replenishing runners at the finish line with chocolate milk at the Rock ‘n’ Roll Half Marathon in Pasadena so please stop by and pick up a free chocolate milk to ReFuel*
For more information about GOT MILK?, to learn about the important health benefits of milk, play fun games, get delicious recipes and learn about news & events please visit www.gotmilk.com.
Wendy Bazilian, DrPH, MA, RD
As a writer, researcher, educator, food enthusiast and award-winning journalist, Dr. Wendy Bazilian brings extensive experience in nutrition science and counseling to her work. She is a doctor of public health, registered dietitian and an American College of Sports Medicine-certified Health and Fitness Specialist.
Her expertise covers a wide range of subjects in nutrition and health that include optimal eating for active individuals, weight management, culinary nutrition and spa cuisine, and healthy aging.
Dr. Wendy especially loves outdoor sports like surfing, hiking and jogging. She and her husband renewed their wedding vows last year at the official Run-through Wedding Chapel at Mile 3 of the Las Vegas Rock and Roll Marathon and Half-Marathon. Please visit www.wendybazilian.com and follow her on Twitter @eatmovebe