Chocolate Milk

The theory is that it has the right balance of carbs, protein and liquid to make it the ideal recovery drink, and it's easy to get down your neck if you don't feel like solid food. I don't think the chocolate-ness is crucial - as Madlot says, it's the added carbs that make it better than plain milk, so I guess other flavoured milk would probably do the trick. I'm a fan of Nesquik myself (because I'm a cheapskate) and I use the chocolate one because there's less in the way of flavouring and colouring (just cocoa powder) than the others.

Cocoa powder doesn't dissolve in cold milk though, does it??

It goes very well in hot milk though.  This is what you want to start the day - chocolate porridge.

Oats + milk + hot chocolate powder + brown sugar + salt.  It's addictive though. I haven't had normal porridge for months.

I don't like any kind of milk shake, but I loooove hot chocolate - so that's what I have after a run (any excuse!)

It's just magic.  I got for Frijj or home made Nesquik choc milk after my long run, or if I'm feeling virtuous a home made smoothie with bananas and berries.  Just the perfect recovery drink. I don't know why.  I would strongly counsel against the Frijj chocolate brownie milkshake, which I bought by mistake a few weeks ago and is the work of the devil

I have poor mans slimfast. Asda's own brand after a run. Its packed full of protein and carbs etc Works for me and for 4£ a week much cheaper than alternatives Plus mixed with milk is pretty pleasant (Choc is not sure bout rest)

Every single morning I have porridge -

Porridge Oats / Almond Milk & 1 tsp NUTELLA.

Its so yummy.

After a long run I  a cold choc Yazoo

PhilPub wrote (see)

Cocoa powder doesn't dissolve in cold milk though, does it??

It goes very well in hot milk though.  This is what you want to start the day - chocolate porridge.

 

I thought that was a bowl of minced beef 

Semi-skimmed milk with any flavour milkshake powder added will work. As would making a smoothie with milk and fruit. You want around 50-75g of carbohydrates in the 30-45 minutes post-exercise (ideally), and adding protein increases muscle glycogen re-synthesis and also stimulates muscle repair and adaptations. A ratio of around 4 to 1 carbs to protein (so 12-18g protein to go along with the 50-75g of carbs). 

Having it in fluid form also helps to rehydrate - if you can manage solids/prefer them, then just eat a carb/protein snack, but make sure you have a drink along with it. And ideally have it as soon as you can after training/competition for optimum benefit

sarah the bookworm wrote (see)

And ideally have it as soon as you can after training/competition for optimum benefit

I find a good exercise for practising balance control is a quad stretch straight after a run, using one hand to press your heel towards your glute and the other to eat a banana.

Do you peel the banana before or after starting the stretch? 

There was a guy in the gym yesterday - he was spinning round and round for about a minute with his eyes shut, then he stopped and dropped straight into a squat. Very strange.