United Dairy Industry of Michigan
  • Schools
    • Smoothie Blender Bike
    • Parents and Guardians
    • Milk, it’s spot on.
    • School Meals
      • School Breakfast
      • School Lunch
      • School Snacks
      • Summer Feeding
    • Dairy & School Meals
      • Food Service Equipment
      • Food Service Videos
      • Food Safety
      • School Meal Recipes
      • Hot Chocolate in School
      • Lattes in School
      • Smoothies In School
    • Fuel Up to Play 60
      • Meet Our Student Ambassadors
      • School Spotlight
      • Events
      • Resources
    • Nutrition Education
    • School Grant Programs
    • Virtual Farm Tour
  • Athletes
    • Sports Nutrition
      • CrossFit
    • Chocolate Milk
    • Team Chocolate Milk
    • Professional Athletes
    • Race Toolkit
  • Health Professionals
    • Health Professionals Continuing Education
    • Health Professionals Resources
  • Farming
    • Dairy’s Contribution to Sustainable Nutrition
    • The Journey of Milk
    • Day in the Life of a Michigan Dairy Farm Family
    • Meet Our Dairy Farm Families
      • Meet MI Farm Families
        • Farm Family Fun Facts
    • Michigan Dairy Facts
  • Food
    • Milk
    • Cheese
    • Chocolate Milk
  • Nutrition
    • Lactose Intolerance
    • Dairy Nutrition Facts
  • Recipes
  • Recipes
  • Blog
  • Events
  • Producers
    • Dairy Promotion Toolkit
      • Dairy Promotion Calendar
      • Promotion Event Examples
      • Farm Tour Resources
      • Promotional Handouts
      • Promotional Handouts Download
      • Promotional Items
      • Hear From Your Peers
    • Dairy Promotion Grant Program
      • Grant Tips
      • Grant FAQ
      • Grant Photo Examples
      • Application
    • Dairy Talk Webinars
    • United Dairy Industry of Michigan Board Mentor Program
  • Farming
    • Dairy’s Contribution to Sustainable Nutrition
    • The Journey of Milk
    • Day in the Life of a Michigan Dairy Farm Family
    • Meet Our Dairy Farm Families
      • Meet MI Farm Families
        • Farm Family Fun Facts
    • Michigan Dairy Facts
  • Food
    • Milk
    • Cheese
    • Chocolate Milk
  • Nutrition
    • Lactose Intolerance
    • Dairy Nutrition Facts
  • Recipes
  • Recipes
  • Blog
  • Events
  • Producers
    • Dairy Promotion Toolkit
      • Dairy Promotion Calendar
      • Promotion Event Examples
      • Farm Tour Resources
      • Promotional Handouts
      • Promotional Handouts Download
      • Promotional Items
      • Hear From Your Peers
    • Dairy Promotion Grant Program
      • Grant Tips
      • Grant FAQ
      • Grant Photo Examples
      • Application
    • Dairy Talk Webinars
    • United Dairy Industry of Michigan Board Mentor Program

Home > Milk Means More Blog > What You May Be Missing From Your Post-Recovery Drink

  • Check us out
  • Facebook
  • Twitter
  • YouTube
  • Pinterest
  • Instagram
10/23/2020

What You May Be Missing From Your Post-Recovery Drink

Sandy Sellers  |  Sports Nutrition, Uncategorized

Are you quick to grab a carbohydrate-based sports drink immediately after a workout? If so, you’re missing out.

Science shows us that a combination of carbs AND protein has the biggest impact on recovery.

Timing is Everything

What we eat after a workout could impact how we perform at our next workout. This “window of opportunity,” or 30 minutes following exercise, is the best time to refuel with both carbs and protein.

Energy is stored as glycogen in the muscles and liver and is readily available for energy. Carbohydrates from food replenish your glycogen stores so you are ready to get on with your day. Protein repairs and rebuilds muscle. The best food to refuel and rebuild has a ratio of carbohydrate to protein of 3:1. Complicated?  Chocolate milk meets that standard, and so much more.

Nature’s Sports Drink

Athletes often pay close attention to how they are fueling their body throughout the day to enhance performance. The right macros (carbohydrate, protein and fat), other nutrients and timing may give an athlete a competitive edge. Science tells us that the carbohydrates, protein and electrolytes found in chocolate milk can aid in refueling and recovery when consumed after exercise. That’s why chocolate milk has been described as nature’s sports drink.

Chocolate milk helps replace fluids and electrolytes (such as calcium, sodium, potassium and magnesium) lost through sweat.

Other dairy snacks can provide similar benefits. Try a smoothie with milk, Greek yogurt and fruit, or cheese and crackers.

The Latest Research

A recent study adds further support for this body of research. It showed that athletes competing or training multiple days in a row performed BETTER the day after refueling with carbohydrate and protein during the window of opportunity than athletes who refueled with carbohydrate only (such as sports drinks). These athletes were able to exercise longer and at a higher intensity than the carbohydrate only group. These results support chocolate milk as an ideal recovery drink.

So, go get your workout in, train hard, have fun and grab a chocolate milk afterwards to maximize your workout!

Sandy Sellers
About the author

Sandy is a Registered Dietitian who holds a bachelor’s degree in Dietetics from Michigan State University and a graduate certificate in Nutrition and Wellness from Bradley University. Passionate about educating the next generation about living a healthy lifestyle, Sandy brings experience working with school-based programming in nutrition and wellness. She also enjoys educating athletes of all levels on sports nutrition and the benefits of chocolate milk. Outside of work, Sandy enjoys spending time with her husband and two young daughters as well as running and practicing yoga.

No Comments

Leave a Reply Cancel reply

You May Be Interested In

  • Like gnocchi (NYOHkee)? You are going to love ricotta gnocchi.  These gnocchi are delightful, light and flavorful dumplings made from ricotta cheese, Parmesan cheese, egg and a handful of flour. Unlike potato gnocchi, you don’t have to precook any of the ingredients (think peeling, boiling and mashing potatoes). Just stir everything together for ricotta gnocchi and the dough is ready to shape and cook (or refrigerate for up to 24 hours before cooking), making them simple enough for a weeknight dinner.  Though less well known than potato gnocchi, ricotta gnocchi are just as traditional. Every region of Italy has its own gnocchi style. Different versions use flour, bread, cornmeal, semolina, ricotta and/or vegetables.   And while we’re talking about tradition, let’s address the argument of gnocchi versus gnudi (NYOOdee). Many say they are the same thing. Others contend that gnocchi contain flour while gnudi contain none. I’ve decided it depends on what your favorite Italian grandmother says. Since I find it easier to work with a dough containing a little flour, I’ve included it in this recipe for Ricotta Gnocchi and named it gnocchi, but if it makes your favorite grandmother happier, call it gnudi.  Ricotta cheeses, the primary ingredient in these gnocchi, vary immensely and make a difference in your finished dumplings. During recipe testing, I tried several brands of  ricotta, one store-made ricotta and Homemade Ricotta. I found the homemade was my favorite, but many purchased ricotta cheeses also work well. Just avoid those containing stabilizers (modified food starches or various gums) as they make the dough more difficult to shape.  I love making homemade pastas but don’t always have time. This cheese-packed, restaurant-worthy recipe for Ricotta Gnocchi takes just half an hour to make and quenches my homemade pasta cravings. Try it as a side dish with the Browned Butter Sage Sauce (at the bottom of the recipe) or simply drizzle it with your favorite light tomato sauce. Warm Up with Ricotta Gnocchi
  • The Best Diets for Your New Year’s Resolution: The DASH Diet
  • Michigan Cheese and Whey Production Facility Up and Running
  • The Scoop on Dairy Products, Part 2

Check Out These Recipes

  • [wpurp-searchable-recipe]Ricotta Gnocchi - A twist from potato gnocchi, these dumplings are easier, lighter and more flavorful. They can be served the day you make them or refrigerated overnight before cooking. If you choose to chill them, we really do mean UNcovered—that’s not an error! - lightly beaten, whole milk ricotta cheese* (about 2 cups), grated Parmigiano-Reggiano cheese (or grated Parmesan cheese), finely chopped fresh flat-leaf parsley (optional), salt, pepper, all-purpose flour, Warmed marinara or Browned Butter Sage Sauce (see below), In small bowl stir together egg, ricotta, Parmigiano-Reggiano cheese, parsley (if desired), salt and pepper. Add flour, 1/4 cup at a time, stirring until a soft, wet dough forms. Stop adding flour when you can use the palm of your hand to gently roll a portion of the dough into a smooth log on a floured surface.; On floured surface use hands to roll dough, about 1/6 at a time, into a 3/4-inch-thick rope. Use knife to cut ropes into 3/4-inch-long pieces. Arrange pieces on floured surface, with one cut side down. Use lightly floured tines of a fork to flatten each piece to 3/8-inch thickness. Arrange in a single layer on a lightly floured baking sheet. Cook immediately or refrigerate, uncovered, for up to 24 hours.; To cook gnocchi, fill Dutch oven about 1/2 full of salted water. Bring to boiling. Add half of gnocchi. Gently stir once. Cook for 2 to 3 minutes or until gnocchi float. Continue cooking for 1 minute more. Use slotted spoon to gently transfer gnocchi to colander. (Do not pour into colander.) Repeat with remaining gnocchi.; Serve gnocchi with marinara sauce or Browned Butter Sage Sauce.; *Read the ingredients and select a ricotta cheese without stabilizers (modified food starch or various gums) or use Homemade Ricotta ; Browned Butter Sage Sauce: Cut 6 large fresh sage leaves into thin slivers. Set aside. Just before cooking gnocchi, in medium skillet melt 3 tablespoons butter over medium heat. Swirl or stir until butter turns dark golden brown. Stir in sage leaves. Immediately remove from heat. Toss with warm gnocchi. ; - [/wpurp-searchable-recipe]Ricotta Gnocchi
  • Maple Pecan Dessert Pancake
  • Cauliflower “Risotto” with Shrimp and Peas
  • Broccoli Cheddar Skillet Strata

Tweets by MilkMeansMore

@MilkMeansMore on Instagram

milkmeansmore

View

Jan 27

Open
“I am continually amazed at Mary's passion for feeding hungry kids. She will go to any length to serve her community. While I am thinking or planning the next step as changes are happening, Mary is already implementing new ways to serve”. ~Dan Gorman, Whitehall & Montague Area Food Service Director #MiFoodHeroes has demonstrated the passion in feeding school children no matter the learning environment. And Shelby Public Schools Food Service is feeding more than their students during the pandemic; they provide meals to the community. 🔗 to the full story in bio. Stay tuned for more stories on food service programs that continue to provide comforting, consistent and nutritious meals to students. To learn more about the #MiFoodHeroes project, visit the 🔗 in our bio. ❤️: Shelby Public Schools #MiEducation #UndeniablyDairy #MilkMeansMore
283 1

milkmeansmore

View

Jan 25

Open
Congratulations 🎉 to Detroit Lion and @futp60 Player Ambassador, @frank_ragnow, for being named a 2021 Pro Bowler! Continue to #FuelGreatness. Michigan’s dairy farmers are proud to have you on our team! 🏈 @detroitlionsnfl @nfl #UndeniablyDairy #OnePride #MilkMeansMore
280 1

milkmeansmore

View

Jan 24

Open
Recieve an #InstantPot for Christmas? This cheesy Chicken Taco Soup sounds like the perfect winter meal the whole family will love. 🌮🧀 Get the recipe on our story! #InstantPotRecipes #MilkMeansMore #UndeniablyDairy #QuickRecipes #ChickenTacoSoup
286 1

milkmeansmore

View

Jan 22

Open
Or should we say, peak-a-MOO 🐄🙈 #RG @msudairyfarm Peak-a-boo 🙈🐄💚 • • • • #msudairyfarm #msu #dairy #dairygood#undeniablydairy
344 4

milkmeansmore

View

Jan 21

Open
Passionate. Steadfast. Innovative. Amy Verhelle-Smith, Food Service Director at Fowlerville Community Schools said her team has been incredibly flexible and committed to nourishing their students and community throughout the pandemic. While many families have opted for their students to learn in-person, the team in Fowlerville continues to serve remote learners with to-go meals every Friday, providing five days of meals to students. 🔗 to the full story in bio. Stay tuned for more stories on food service programs that continue to provide comforting, consistent and nutritious meals to students. To learn more about the #MiFoodHeroes project, visit the 🔗 in our bio. ❤️: Fowlerville Community Schools 📸: Raj Mehta, Emily Rose Chene & Jordan Hay #MiEducation #UndeniablyDairy #MilkMeansMore
318 2

milkmeansmore

View

Jan 20

Open
We're going cocoa-nuts for this S'mores Hot Chocolate recipe! Best enjoyed around a warm fire. Link to recipe in bio. 🔥☕️ #MilkMeansMore #UndeniablyDairy
281 1

milkmeansmore

View

Jan 18

Open
Catch our friend @jennywiththegoodeats on @foodnetwork’s Supermarket Stakeout tomorrow night at 10pm EST! 🛒🥛 #RG @jennywiththegoodeats Second chances are everything when there’s so much at stake 🔥⁣ ⁣ Catch me on Supermarket Stakeout with @guarnaschelli next Tuesday, January 19th at 10pm EST/9pm Central on @foodnetwork 🛒⁣ ⁣ #comebackkid #jennywiththegoodeats
276 0

milkmeansmore

View

Jan 17

Open
We're oat a loss of words with this one! 😋🥛 Warm up with a nutrient-rich bowl of oatmeal with #realmilk this #NationalOatmealMonth. Make it a masterpiece by topping with ricotta, honey and figs!
273 0

milkmeansmore

View

Jan 16

Open
Homecooked meals on cold winter days can be healthy AND comforting! Click the link in our bio to see Culinary Dietitian and former Food Network host Ellie Krieger's (@ellie_krieger) favorite one-pan dairy recipes.
267 1

milkmeansmore

View

Jan 15

Open
Train 💪 Refuel 💪 Win 💪 Repeat With a 3:1 carb to protein ratio, low-fat chocolate milk helps World Champion Snowboarder Jake Vedder (@Jake_Vedder) refuel after every training session.
285 4

milkmeansmore

View

Jan 14

Open
#RealWorks means no excuses and hard work. Don’t just make resolutions this year, beat them. Recover from tough workouts with low-fat chocolate milk to keep pushing towards your goals. #NewYearsResolutions #MilkMeansMore #UndeniablyDairy
267 1

milkmeansmore

View

Jan 13

Open
To say this school year came with challenges is an understatement. Without a crystal ball to forecast what the next week, day, or even hour could bring, Saline Area Schools’ food service staff stayed focused with one goal in mind – keep students fed any way they could. “I’m most proud of how we have come together to do things we’ve never done before,” says Lawrence D’Andrea, Director of Dining Services for Saline Area Schools. 🔗 to the full story in bio. Stay tuned for more stories on food service programs that continue to provide comforting, consistent and nutritious meals to students. To learn more about the #MiFoodHeroes project, visit the 🔗 in our bio. ❤️: @saline_hs @salineschools 📸: Raj Mehta, Emily Rose Chene & Jordan Hay #MiEducation #UndeniablyDairy #MilkMeansMore
293 0

milkmeansmore

View

Jan 12

Open
Put the "moo" in your #sMOOthies by combining yogurt, milk and other wholesome ingredients that will power you through the day! Recipe + 📸: @jennywiththegoodeats #MilkMeansMore #UndeniablyDairy #NewYearsResolutions
280 0

milkmeansmore

View

Jan 11

Open
Happy #NationalMilkDay! #GotMilk? ❤️🥛
295 2

milkmeansmore

View

Jan 8

Open
Ever in the #dairy aisle and wonder - do I need whipping cream or heavy cream? What’s the difference between butter and cultured butter? 🧈🥛 Get the scoop on dairy products on our blog! 🔗 in bio. #MilkMeansMore #UndeniablyDairy #dairydifferences #cooking #cookingwithdairy
283 0

milkmeansmore

View

Jan 7

Open
#DYK dairy farmers keep calves udderly warm with jackets during frigid Michigan winters? ❄️🐄 #RG @kipsiegler_farming During the winter months in Michigan it gets cold! So, when I put on a heavier jacket, I put one on our baby calves as well! @milkmeansmore #seedingwithsieglers #undeniablydairy #gotmilk
312 0

milkmeansmore

View

Jan 6

Open
We are only a few days away from celebrating National Milk Day with farmer Ashley at Sheridan Dairy Farm! Join us this Monday, January 11th, at 1 p.m. ET for a Virtual Farm Tour! 🐄💻 The tour will be streamed LIVE on our Facebook Page and YouTube Channel the day of! 🔗 in bio. TEACHERS - register your classroom to attend ahead of time, 🔗 to the registration page in bio. #MilkMeansMore #UndeniablyDairy #VFT #VirtualLearning #RemoteLearning
281 0

milkmeansmore

View

Jan 5

Open
Happy #NationalWhippedCreamDay! 🐄😋 Only 3 ingredients are needed to make this yummy treat, recipe on our story! #MilkMeansMore #UndeniablyDairy
286 1

milkmeansmore

View

Jan 5

Open
We are excited to announce our final Home Fridge Advantage winner – Congratulations to Brenda from Wyoming, MI! Brenda’s daughter Tiffany nominated her because she takes care of everyone in the family despite her own hardships. Brenda has always used second-hand refrigerators and is currently without a refrigerator at all. She has been using coolers to keep food cold while waiting to find an affordable refrigerator. Brenda’s wait is over, because she is getting a new refrigerator, a $500 grocery gift card and $500 cash to fill it with #UndeniablyDairy and groceries, courtesy of Michigan’s dairy farmers, the @DetroitLions and @Kroger. Brenda selected Wyoming Elementary School, where her granddaughter attends, and the Family Network of Wyoming, which has a food pantry, for her “Forward Pass.”
295 1

milkmeansmore

View

Dec 31

Open
Toast in the new year with a Warm Chocolate Raspberry Milk-tini! 🍸🥛 Recipe in bio.
267 0

milkmeansmore

View

Dec 29

Open
With protein to build, carbs to fuel and nutrient-packed, it's no wonder why low-fat chocolate milk is a power play for Justin Abdelkader (@justinabdelkader8). #MilkMeansMore #UndeniablyDairy #hockey #michigan
292 0

milkmeansmore

View

Dec 25

Open
#HappyHolidays from Michigan's dairy farmers! 🥛⛄
268 0

milkmeansmore

View

Dec 24

Open
Eggnog is all that it’s cracked up to be! 🥚🥛 Celebrate #NationalEggnogDay with this holiday classic as a latte, recipe in bio. #MilkMeansMore #UndeniablyDairy #eggnog #holidaydrink
274 0

milkmeansmore

View

Dec 23

Open
We are excited to announce our seventh Home Fridge Advantage Winner – Congratulations to Danielle from Dodgeville. This Yooper was nominated by her sister Ashlyn, who admires Danielle for optimistically managing the struggles and the pandemic while pregnant with her 4th child. She will receive a new refrigerator, $500 Kroger gift card and $500 cash to fill it with #UndeniablyDairy and groceries! Courtesy of Michigan's dairy farmers, the @detroitlionsnfl and @kroger. The two selected Houghton Elementary School, where their kids attend, for their “Forward Pass.” The school will be replacing their 29-year old cooler to make sure students have ice cold milk every day. #UndeniablyDairy #HFA #HomeFridgeAdvantage
300 2

milkmeansmore

View

Dec 20

Open
Unwrap nutrients such as calcium, vitamin D and protein all found in #realmilk this holiday season. #MilkMeansMore #UndeniablyDairy #holidayseason
283 1

milkmeansmore

View

Dec 18

Open
Love chocolate? Peppermint? Gingerbread? Visit our blog for dairy-inspired #holidayrecipes you're sure to love. Link in bio.
270 1

milkmeansmore

View

Dec 15

Open
Some #calves born during frigid Michigan winter days need a little extra TLC. ❄️🐄 Dairy farmers keep these newborns warm by using washable jackets that act as an extra layer or "winter coat," ensuring they are comfortable! #MilkMeansMore #UndeniablyDairy #cowcomfort #michigandairyfarming
300 0

milkmeansmore

View

Dec 15

Open
These Melted Ice Cream Tiramisu Cookies are @goboldwithbutter's 2020 Holiday Cookie Recipe Contest winner and truly #UndeniablyDairy! With melted ice cream 🍨, heavy cream 🥛, mascarpone cheese 🧀 and real butter 🧈 they are the ultimate dairy-filled treat. ➡️ Head to their page for the recipe. #MilkMeansMore #UndeniablyDairy #HolidayRecipes
276 1

milkmeansmore

View

Dec 13

Open
Nothing screams holiday cheer more than this Spiked Peppermint Patty Hot Chocolate on #NationalCocoaDay! 🍬☕ Link to recipe in bio. 📸 + Recipe: @chefnextdoor #MilkMeansMore #UndeniablyDairy
284 2

milkmeansmore

View

Dec 10

Open
We are excited to announce our next Home Fridge Advantage Winner – Congratulations to Ameenah from Highland Park who was nominated by her mother Adeeba. Ameenah is a part-time University of Detroit Mercy nursing student and is expecting her first child. She also worked as a Certified Nursing Assistant earlier this year at a local nursing home, caring for those isolated and battling COVID-19. Unfortunately her refrigerator leaks water and no longer keeps food at a safe temperature, much of it spoiling quickly. “I nominated Ameenah because she always cares for others and it is her turn to receive help,” said Adeeba. She will receive a new refrigerator, $500 Kroger gift card and $500 cash to fill it with #UndeniablyDairy and groceries! Courtesy of Michigan's dairy farmers, the @detroitlionsnfl and @kroger. Ameenah completed her “Forward Pass,” granting Destined for Greatness Mentoring $2000 to purchase equipment that will allow them to provide more nutrient-rich milk to young women in the City of Detroit.
294 0
FOLLOW US
Milk Means More logo
2163 Jolly Road
Okemos, Michigan 48864 517-349-8923

Receive nutrition tips, dairy fun facts, fresh recipes and more delivered to your inbox!

  • Dairy Farming
  • Dairy Food
  • Dairy Nutrition
  • Recipes
  • News
  • Blog
  • Dairy Producers
  • Events
  • For Schools
  • For Athletes
  • For Health Professionals
  • About UDIM
  • Contact

© 2021 UDIM. All Rights Reserved.

  • Sitemap
  • Privacy Policy