Don't flake out and forget the milk!
Health experts say you should feel good about grabbing a bowl of your favorite flakes after a tough workout. According to a new study, cereal is better at aiding recovery post-workout than sports drinks. But don't just grab a dry handful of your favorite brand. The secret ingredient seems to be the milk. In the study, cereal and sports drinks were about equal in their ability to restore lost energy via stored glucose, but the protein in the milk provided raw material to rebuild muscles, an ingredient that was missing from the sports drinks.
The science behind the snack
The study found that glycogen repletion, or the replenishment of immediate muscle fuel, was just as good after wholegrain cereal consumption and that some aspects of protein synthesis were actually better. Bonus: cereal and non-fat milk are a less expensive option than sports drinks. "Milk provides a source of easily digestible and high quality protein, which can promote protein synthesis and training adaptations, making this an attractive recovery option for those who refuel at home" says Lynne Kammer, Researcher, University of Texas at Austin Kammer.
When you exercise, your body breaks down muscle protein. Exercise makes your body produce more protein to replace it, but you need to take in new protein to keep things in balance.
Learn more: You can read the details of the study here in the Journal of the International Society of Sports Nutrition. Check out the rest of this article for more great tips on how much fluid to consume, what to eat and how to stay cool and healthy while you get ready for a great season.
And as you recover from a race or a great workout, don't forget to keep plenty of KT Tape on hand for sore muscles and joints!