Want to be a happy athlete?  How about a smart one?  One with a strong heart and good lungs?  Heck yeah, sign me up.

This week, we’ll focus on a food that combines the nutrients needed to deliver on all these promises.  It’s not a magic potion or a gimmick.  It’s simply a Fuel Right nutrient-loaded superfood from the sea.

Recipe of the Week: Thai Seared Scallops

(adapted from http://thaifood.about.com/od/thaiseafoodrecipes/r/searedscallops.htm)

Ingredients:

• 8-10 medium OR 4-5 large sea scallops
• 2 Tbsp. organic coconut oil for frying
• salt and pepper, to taste

SAUCE:

• 3 Tbsp. organic coconut oil or extra virgin olive oil
• 1 Tbsp. fish sauce (available in tall bottles at Asian/Chinese food stores)
• juice of 1/2 lime
• handful of fresh coriander, chopped
• 1-2 fresh red chilies, minced or 1/4 to 1/2 tsp. cayenne pepper
• 2 cloves garlic, finely minced
• 2 Tbsp. coconut milk
• Fresh greens and lime wedges for serving

Instructions:

1. Rinse scallops and pat dry. Place on a clean, dry surface.
2. Warm a wok or large frying pan over medium-high heat (allow pan to warm up at least 1 minute). While the pan is heating, use a paper towel to gently dab any remaining moisture from the scallops. Tip: The scallops must be very dry before frying in order to achieve a good sear.
3. Add 2 Tbsp. oil to the wok (or frying pan) and swirl around.
4. Gently place the scallops in the pan, leaving space between them. Allow the scallops to cook undisturbed for at least 2 minutes (small-medium scallops) or 3-4 minutes (large scallops). While scallops are cooking, season with a pinch of salt and black pepper.
5. Meanwhile, place all sauce ingredients in a sauce pan over medium heat-high. Stirring occasionally, warm the sauce for 1-2 minutes only – just long enough to bring out the flavor of the garlic and turn the fresh chili bright red. Avoid over-cooking the sauce.
6. Gently turn the scallops to other side. Season once more with salt and pepper and cook for the same amount of time as 1^st side – scallops are done when both sides have a nice crispy-looking crust and are firm to the touch. They should also ‘open’ slightly, as though they are going to flake.
7. Remove scallops from the wok/pan and place on paper towel to drain.
8. When sauce is done, remove from heat.
9. Place the scallops on a bed of greens and spoon the sauce over them.  Add lime wedges on side.

Comments:

How can scallops improve your mood, cardiovascular system, brain, and lungs?  Look no further than their combo of minerals, vitamins, and of course, omega-3 fatty acids.  In fact, when you eat scallops, you:

Improve Heart Rate Variability (HRV, a direct measure of heart muscle function) in as little as 3 weeks!  The omega-3 fatty acids found in scallops and other fatty fish, DHA and EPA, increase HRV and reduce risk of arrhythmias and sudden death.  Studies show a quick improvement with 2 grams of DHA and EPA per day (in combo).  Since every ounce of cooked scallops delivers ~100 mg DHA/EPA (0.1 grams), I recommend 12 oz. of scallops or another fatty fish/seafood each week + 1-2 gram of DHA/EPA from a fish oil supplement each day.

Reduce homocysteine in your body.  Why is this important?  Homocysteine is associated with an increased risk for atherosclerosis, diabetic heart disease, heart attack, and stroke.  What’s more, it directly damages blood vessel walls. Scallops contain plenty of vitamin B12, a vitamin that busts up homocystine and converts it into harmless chemicals in the blood stream. Beyond the heart, the B12 from scallops protects against colon cancer and colorectal cancer!

Reduce chronic inflammation with omega-3 fatty acids.  Each week, it seems, we discuss cellular inflammation in the body.  It’s this inflammation that is associated with most all chronic diseases.  It increases with sedentary lifestyles and poor food choices.  It decreases with anti-inflammatory fats such as omega-3 fatty acids found in foods such as scallops.

Promote healthy blood pressure with potassium and magnesium. Magnesium serves to relax blood vessels, and potassium normalizes blood pressure levels.  Combine this with increased heart rates from a good ride, run, or climb, and you can keep your vessels elastic and healthy year after year.

Reduce risk of stroke.  Eating fatty fish, or a fish oil supplement 2-4 times per week can reduce stroke risk by 18% compared to eating it 0-1 times per month.  And, if you increase it to 5 or more times per week, you’ll decrease your risk by 31%!  What’s more, daily fish or fish oil consumers can decrease risk of developing coronary heart disease by 37%, and risk of heart attack by 56%.  Add to it your cardiovascular training, and you’ve got a great plan for lifelong heart health!

And for the brain, omega-3s protect against Alzheimer’s and congnitive decline as we age (at just ~400 mg DHA/EPA per day!).  In fact, there’s a strong association between high blood pressure, high “bad” cholesterol levels, low blood DHA/EPA and cognitive decline in studies.  To protect against Alzheimer’s, omega-3s promote a good blood supply to the brain, reduce inflammatory compounds associated with mental decline, increase electrical transmission signals in the brain, slow the deposition of proteins that increase the brains lesions associated with Alzheimer’s disease, and destroy Alzheimer’s brain plaques.  We all know endurance athletes are highly intelligent, and now we can eat scallops to keep us that way.

And, if all of this doesn’t make you happy, high levels of omega-3s can decrease depression symptoms and protect against it.  This week, let’s add scallops to the menu and reap benefits on and off the bike.  I’m feeling smarter, happier, and stronger already.

Give your body what it needs everyday and during training with the right Foods, Drinks and Supplements. If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20. And, as a FuelRightBlog reader, get a further discount with coupon code: password-frblog username-reader. I’d love to work with you!

Fuel Your Adventure. Nourish Your Body.

Question: During the summer, I got in the habit of weighing myself before and after training to monitor my fluid losses. When it was hot, I lost 35-40 oz. per hour – this seems like too much to try to drink while riding. What are your thoughts?

Kelli’s Answer:

Great job with weighing yourself to monitor fluid losses – this is a great practice to determine individual fluid needs! That said, it doesn’t mean that you need to recover all these fluids while riding, but a combo of during and after riding. While riding, do aim for ~16-24 oz. per hour with average conditions, and up to 32 oz. per hour when it’s really hot or humid (depending also on how much you can carry comfortably). Always try to drink at least 16 oz. per hour. The amount of fluid that keeps you feeling hydrated, without going overboard with intake or the weight of carrying it, can be a matter of trial and error so start experimenting. Then, make up the rest of your fluid needs immediate after your ride.

Along with fluid, try to get adequate electrolytes as well (~400-700 mg sodium, 100-300 mg potassium, 80-120 mg calcium, and 40-60 mg magnesium per hour). The calcium and magnesium become more important with longer rides, >3 hours.

Give your body what it needs everyday and during training with the right Foods, Drinks and Supplements. If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20. And, as a FuelRightBlog reader, get a further discount with coupon code: password-frblog username-reader. I’d love to work with you!

Fuel Your Adventure. Nourish Your Body.

If you’re like me, you may love to eat drupes and not even know it.  There’s a new one, right?  Drupes are actually just “fruits” that have a pit or a stone at their core, surrounded by a fleshy, edible portion.  They include foods such as the mango, cherry, peach, plum, apricot, nectarine, and this week’s key ingredient, olives.

One hallmark of the Mediterranean diet is its use of olive oil and olives.  Another hallmark is its association with wellness and reduction in diabetes, heart disease, and obesity.  For athletes, a Mediterranean Diet high in foods such as olives can reduce the inflammation and oxidative stress that may plague our bodies and drag us down at a cellular level.  Really, does anyone needs more reason to eat more olives?

Recipe of the week: Olive Tapenade

Ingredients:

3 cloves garlic, peeled and minced

1 cup Kalamata olives, pitted (or a combination of olive varieties)

2 tablespoons capers

3 tablespoons fresh parsley, chopped

2 tablespoons lemon juice

2 tablespoons extra-virgin olive oil

Fresh ground pepper, to taste

Instructions: (prep: 5 minutes, cook: 12 minutes)

Place all ingredients in a blender or food processor and blend until everything is finely chopped. Place the garlic cloves into a blender or food processor; pulse to mince. Add the olives, capers, parsley, lemon juice, and olive oil Blend until everything is finely chopped. Season to taste fresh ground pepper.

Comments:

At a glance, the Mediterranean diet is high in monounsaturated fats (olives, nuts, avocados, etc), fish, and fresh whole foods with minimal processed foods, transfats, and saturated fats.  Olives, in particular, provide wonderful health benefits and flavor.  When you add olives to your diet, you:

• Increase Cancer-prevention:      One phytonutrient in olives, Hydroxytyrosol, is linked to cancer      prevention.  It may also serve to      reduce bone loss as we age since it increases the deposition of calcium in      the bones.  This is likely one      reason the Mediterranean diet is associated with a reduction in      osteoporosis.
• Reduce      inflammation: Olives, olive oil, and olive leaves have traditionally been      used to reduce inflammation from allergies and other inflammatory      processes.  How?  Research points to specific olive      extracts that act like anti-histamines in the cells…these extracts reduce      the inflammatory histamine process that produces allergy symptoms in the      cells and tissues.

• Increase healthy fats in your diet: Approximately 80-85% of olive calories come from fat.  If this alarms you, don’t worry – olives’ fats are very good for you.  In fact, ~75% of the fat is from oleic acid, which is associated with reduced risk of cardiovascular disease including reduced LDL, LDL:HDL ratio, and blood pressure.
• Reduce oxidative stress: Olives have a HUGE phytonutrient content with many, many antioxidants.  And, it’s not just the level of antioxidants, but the variety.  They include vitamin E, selenium, zinc, oleuropein, and anthocyanidins to name a few.  What’s more, the nutrients in olives can increase our own production of a super-antioxidant, glutathione.  In combination, all of olives’ antioxidants work in our bodies to scavenge free radicals which damage our cells, oxidize “bad” cholesterol and allow it to enter the artery wall, and promote deterioration and aging.  As we push ourselves as athletes, we can actually increase some build-up of free radicals in our bodies.  But never fear, a diet rich in antioxidant foods, such as olives, will counter-act them and go beyond to improve our health.

Whether you prefer green, black, Kalamata or another variety, eat ‘em up because each is a good choice.  Different colors, ripening times, and regional variations indicate different, but not less or more, antioxidants and nutrients.  This week, while hitting the trail, fuel yourself well and proactively improve your health with whole foods like olives.  It’s one drupe that will fight for you!

Give your body what it needs everyday and during training with the right Foods, Drinks and Supplements. If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20. And, as a FuelRightBlog reader, get a further discount with coupon code: password-frblog username-reader. I’d love to work with you!

Fuel Your Adventure. Nourish Your Body.

It was once known by Incan warriors for stamina and power.  Today, endurance athletes can reap the same benefits.  Quinoa.  If you don’t know what it is, don’t worry, you soon will.  Don’t know how to pronounce it?  No problem, we’ll get to that too.

For starters, it’s a grain-like seed that’s packed with protein, antioxidants, fiber, vitamins, and minerals. This week, vegetarians and meat-eaters can agree as we combine all the nutrition benefits of black beans AND quinoa to produce a delicious vegetarian burger that’s sure to deliver on taste and protein.

Recipe of the week:  Quinoa-Black Bean Burgers Recipe

(via www.bakeyourday.net)

Ingredients:

Burgers

• 1 1/2 cups cooked quinoa (cooked with vegetable stock instead of water)*
• 1 tsp. olive oil
• 1 carrot, peeled and grated (or finely diced)
• 2 Tbs. onion, chopped
• 2 Tbs. ketchup
• 2 tsp. paprika
• 1 tsp. ground cumin
• 1 tsp. ground cinnamon
• 1 tsp. sea salt
• 1/2 tsp. cayenne pepper
• 1 (15 ounce) can black beans, rinsed and drained
• 1/2 cup panko (more as needed for texture)
• Olive oil (for pan frying)

Cilantro-Lime Aioli

• 1/4 cup Greek yogurt
• 2 Tbs. lime juice
• 1 Tbs. freshly chopped cilantro
• Small pinch ground black pepper

Directions:

Sauté the onion and carrot in the olive oil until softened, about 8 minutes.

In a small bowl, mix the ketchup, paprika, ground cumin, cinnamon, sea salt and cayenne together. Set aside.

Pour the black beans, onions and carrots into a large bowl. Using two forks or a pastry blender, smash the black beans to break them up as much as possible. (You can also use a food processor for this.) Add in the ketchup and spice mixture and mix until well blended.

Fold in the cooked quinoa and the panko. Form the mixture into six patties. Heat 2 teaspoons olive oil in a large non-stick skillet. Add the patties and cook for 5-6 minutes on each side.

Mix the aioli ingredients together in a small bowl.

Serve burgers topped with aioli and other favorite burger toppers.

*How to soak and cook quinoa:  Soak quinoa in water for 15 minutes (can soak for up to an hour).  Then rinse with fresh water in a fine metal strainer or colander lined with cheesecloth.  Next, add 1 part quinoa to 1 ¼ parts liquid (water or broth).  Bring to a boil; then, cover and simmer on low for 30 and 35 minutes.  Remove from heat and let set covered for an additional five minutes.  Fluff and serve.

Comments:

Just what is quinoa?  The simple answer is it’s a pseudo-grain seed that’s closely related to vegetables like spinach and Swiss chard.  Huh?

No matter its biological category, quinoa is a wonderful, complete nutrition, whole-food seed that’s packed with nutrients.  Because of its texture and versatility, it’s often used in place of grains such as rice.  Here’s what a little quinoa can do for you:

• Reduce migraines and headaches: Magnesium, found in quinoa, relaxes constricted blood vessels that contribute to migraines.
• Reduce risk of heart disease and high blood pressure: Along with reducing migraines, magnesium’s relaxation of blood vessels can reduce high blood pressure, ischemic heart disease and heart arrhythmias.  Quinoa’s high level of antioxidants also reduces the ability of “bad cholesterol” to become oxidized and form plagues in arteries.
• Decrease oxidative stress and damage from free radicals: Quinoa is a very good source of another mineral, manganese.  Manganese is a cofactor for an enzyme called superoxide dismutase which works as an antioxidant to protect the mitochondria of cells.  How can this help cyclists?  The mitochondria are responsible for much of the cells’ energy production – they are extremely important cellular components prone to oxidative damage in the absence of antioxidants.
• Provide fiber to decrease risk of heart disease, breast cancer, diabetes and intestinal issues: Quinoa is a good source of both soluble and insoluble fibers.  Soluble fiber helps reduce bad cholesterol and spikes in blood sugar; and, it feeds healthy bacteria in the intestines.  Insoluble fiber keeps the gut in shape and triggers hormonal responses that improve immune function and overall health.
• Supply lignans to protect against heart disease:  Like flaxseeds, quinoa is a good source of lignans, a powerful phytonutrient.  Lignans reduce our risk of hormone-dependent cancers and heart disease.
• Provide a gluten-free grain alternative: For cyclists going gluten-free, quinoa provides a grain-like food that’s completely wheat and gluten-free.  It can be easily substituted for couscous, rice, and oats.

Pronounced keen-wah, quinoa can be your new favorite pseudo-grain seed.  Eat it and get protein, whole-food carbs, vitamins, minerals, antioxidants, and fiber.  Eat it and improve stamina and power just like an ancient Incan warrior…a peaceful one, of course.

Give your body what it needs everyday and during training with the right Foods, Drinks and Supplements. If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20. And, as a FuelRightBlog reader, get a further discount with coupon code: password-frblog username-reader. I’d love to work with you!

Fuel Your Adventure. Nourish Your Body.

Question: What are your carbohydrate recommendations for the night before a big ride or race? 

Kelli’s answer:

It‘s important to think about the timeline of digestion in this scenario. It only takes refined carbohydrates ~15-60 minutes to be digested and hit the bloodstream. Then, they‘re stored. If your glycogen stores are not fully replenished, they can be stored there. But, for most athletes who haven‘t just ended a training session, glycogen stores will already be filled to their limit. So, any extra carbs will be stored in the cells as fats – which can be used in long endurance workouts, but do not have any advantage over whole, healthy carbohydrate sources.  So, instead of ―quick-energy carbs the night before a race, go for lower-glycemic, whole-food, healthy ones. Their slow digestion and even energy will be more likely to give you usable, efficient fuel the next day.

Many athletes grossly overeat carbohydrates the night before.  Sometimes, this is not a problem.  Other times, it can leave them feeling “heavy” going into a ride.

I recommend ~30 extra grams of carbs at dinner the night before.  Some examples include ½-1 medium baked yam/sweet potato, 2/3 cup cooked wild rice, 1 cup whole grain pasta, 2/3 cup cooked lentils or beans (if you digest them well without a lot of extra gas!), 1 cup whole grain cereal, etc.

I hope this helps and all the best in your next race!

Kelli, RD

Give your body what it needs everyday and during training with the right Foods, Drinks and Supplements. If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20. And, as a FuelRightBlog reader, get a further discount with coupon code: password-frblog username-reader. I’d love to work with you!

Fuel Your Adventure. Nourish Your Body.

Green, yellow, orange, or red?  This is the question when picking out a bell pepper.  In terms of nutrition, it does make a difference.   As endurance athletes, we want all the antioxidants, phytochemicals, and health-promoting whole food components we can get.  Choose the wrong one and you’ll get a lot of awesome nutrients.  Choose the right one,
and you’ll get even more.

Recipe of the week: Roasted Red Pepper Coulis

3 medium red bell peppers, roasted & peeled (see method below)

10 sun-dried tomatoes, packed in olive oil

1 tsp balsamic vinegar

Salt and fresh ground pepper, to taste

Place all ingredients in food processor and process until smooth.  Serve over baguette slices, as dip for bread or veggies, or as sandwich spread.  Works well for a healthy football game party appetizer dip.

To Roast Bell Peppers: Preheat broiler.  Cut peppers in half lengthwise and remove all seeds and pith.  Place in shallow
pan.  Broil for ~ minutes, ~4 inches from heat.  Then, turn over and broil until remaining side is charred.  Place in a
paper bag and close to “sweat” until cooled (makes removing skin easier).  Peel and discard skin.

More tips: Roasted red bell peppers are very versatile – use as a pizza topper, sandwich filler, or add to a pureed
soup (such as Roasted Basil Tomato Soup .

Comments:

Whichever bell pepper you like best, you’re in for a nutrition POWERHOUSE with plenty of antioxidants.  Each color has different properties nutritionally because they have been allowed to mature for a different amount of time on the vine before picked.  Green are the least mature, then orange and yellow.  Red are the most mature, and they have the sweetest taste, almost like a fruit.  But don’t be fooled, red bell peppers are still a super-healthy vegetable and only contain 2 more grams of sugar/carbohydrates per cup than green ones.  And, there’s no worry, as these are the kind of whole food carbs that promote health for a athlete anyway.  In fact, red bell peppers a wonderful combination of healthful nutrients and sweet, delicious flavor.

When you eat a red bell pepper, you get:

Carotenoids: Over 30 different types of these amazing phytonutrients including alpha-carotene, beta-carotene, cryptoxanthin, lutein, and zeaxanthin!  Bell peppers top the carotenoid charts alongside tomatoes.  With increased ripening, red bell peppers have the most carotenoids and antioxidants of any variety of bell pepper.

Sulfur-containing compounds: Like broccoli, cauliflower, onions, and garlic, bell peppers provide healthful sulfur-containing compounds.  In fact, these enzymes may reduce the risk of cancer.  Specifically, results are promising with the reduction of esophageal and gastric cancer in lab studies.

Vitamin C and other antioxidants: In combination with carotenoids, the vitamin C in bell peppers discourages the formation of cataracts.  Additionally, bell peppers are a good source of the antioxidants manganese and Vitamin E. These powerful antioxidants fight oxidative stress and inflammation while promoting artery and cellular health.

Whole Body Health: Like most of our amazing whole food key ingredients, red bell peppers promote overall wellness, healthy blood sugars, eye health and heart health. They have been shown to prevent blood clot formation, reduce risk of heart attacks and strokes, and reduce oxidation of “bad” cholesterol.

It should be noted that raw bell peppers will deliver more nutrients than cooked ones…especially in terms of
carotenoids.  So, in addition to roasted red bell peppers, make sure to regularly eat raw ones – on salads, dipped into
hummus, in sandwiches, even in smoothies. If you want to get really crazy this week, dip fresh raw red bell
peppers into Roasted Red Bell Pepper Coulis.

Let’s help our bodies this New Year by hitting the trails (skintracks) as much as possible and dipping into healthful foods instead of junk.  This week, you’ll get heart, eye, blood sugar, antioxidant, anti-inflammation, and anti-cancer benefits.  The red ones win.

After a super-tough ride, run, ski, or climb, what’s your best nutrition option for recovery?  In the world of sports nutrition, there’s a lot of buzz about low-fat chocolate milk.  Since I generally like simple, whole-food nutrition over chemicals and processed foods, the thought of it appeals to me (although many cheap chocolate syrups are made with chemicals – more on this below).  While there are hundreds of sports nutrition foods and drinks available on the shelves, is it possible that a favorite childhood drink holds the secrets to muscle recovery, stronger rides, and lean body mass retention?

The Research:

In 2009, sports scientists at Indiana University had cyclists ride until their muscles were depleted of energy.  Then, they rested, drank a recovery drink, rested some more and biked again until exhaustion.  As recovery nutrition, the cyclists were given one of three isocaloric beverages during the first 30 minutes of the rest period.  They received Gatorade, Endurox R4 or low-fat chocolate milk. The Gatorade cyclists and Chocolate Milk cyclists were able to bike approximately 50% longer than the Endurox cyclists.  For comparison, here’s the nutrition break-down for each of these drinks:

Gatorade (per 100 calories): 100 calories, 32 grams carbohydrates, 0 grams protein, 200 milligrams sodium, 50 milligrams potassium

Low-Fat Chocolate Milk Nutrition Label

Chocolate Milk (per 100 calorie – see full label on right): 100 calories, 16.6 grams carbohydrates, 5 grams protein, 97 milligrams sodium, 270 milligrams potassium, 185 milligrams calcium, 20 milligrams magnesium

Endurox (per 100 calories): 100 calories, 19 grams carbohydrates, 5 grams protein, 82 milligrams sodium, 50 milligrams potassium, 36 mg milligrams calcium, 89 milligrams magnesium

Then, earlier this year, the University of Texas conducted a series of studies to test the affects of different drinks used in recovery on the performance of cyclists over a one-month period.  The drinks studied included low-fat chocolate milk, a carbohydrate solution sports drink similar to Gatorade, and a calorie-free drink similar to Vitamin Water.

The results? The Chocolate Milk cyclists showed improved oxygen uptake at twice the rate as those who drank the other beverages. Furthermore, they added more lean muscle mass and shaved off more fat than those who consumed the carbohydrate drink.

All this sounds pretty good, right?

My Analysis:

It makes sense to me that the Chocolate Milk is winning in research.  In recovery, you want carbohydrates, protein, and fluid.  Both the milk and chocolate syrup provide carbohydrates.  The chocolate syrup carbs are quick-acting, which gives glycogen stores efficient replenishment.  The milk carbs, from lactose, are slower, providing an ongoing energy source to discourage muscle wasting.  Then, milk provides whey and casein, which are quick-acting and slow-acting proteins, respectively.  This provides protein for muscle cell rebuilding and retention over a long period of time.  Additionally, milk provides other nutrients including calcium, vitamin D, and potassium.  Some analysts have also hypothesized that the caffeine in chocolate syrup may stimulate tired muscles, but at only 5 milligrams of caffeine per serving in most commercial syrups, I’m not convinced of any benefit (for context, most cups of moderately-strong coffee contain 80-120 milligrams).

The carbohydrate only drinks, like Gatorade generally offer only quick-acting carbs, and no protein.  The carbohydrate and protein combo drinks, like Endurox R4, offer quick-acting and moderate-speed carbs, but only quick-acting whey protein.  They use ingredients that have been refined and broken down rather than whole-food based ingredients.

Study Issues:

First, it’s no secret that these studies were partially funded by the milk industry.  What does this mean to me? Simply that there is a conflict of interest.  However, it is not uncommon for food industries to provide funds for research that they think will benefit them – simply put, research costs money and there aren’t many funding sources from the government or other entities available.  While I still think the results are likely trustworthy, they are not complete.  Chocolate milk was not compared to drinks that are competitors with it, such as soy milk.  Also, other carbohydrate sources such as fresh fruits (as in a smoothie) or honey were not used.  Alternative energy sources, such as medium chain triglycerides from organic coconut oil have not been compared.  So, while chocolate milk has fared well, we don’t know if it is truly the best option available.

Also, the studies were small in scale.  They were performed on one type of athlete, cyclists, with only 9 and 32 participants in each.

My recommendations:

Considering the study conclusions in support of chocolate milk, I think we can take their data and do better.

1.  Organic – I recommend organic milk to avoid any hormones or antibiotics that may have been given to cows in conventional dairies.

2.  Syrups & Honey – Avoid cheap, commercial chocolate syrups that contain high fructose corn syrup and artificial flavorings – these are not exactly what you want to feed your muscles.  If you’re willing to make your own syrup with cocoa and sugar, it’s a big step up from the squeeze bottles at the store – you’ll get pure ingredients, phytochemicals, and antioxidants.  Or better yet, choose organic honey or a homemade cocoa/honey syrup as a great option to get even more antioxidants and natural enzymes (don’t buy just any honey, go for organic to get full nutrition benefits).

3.  Yogurt – If you want to boost the absorption of antioxidants, choose plain organic yogurt with honey over organic milk – the healthy bacteria will promote increased antioxidant absorption and better digestion just in time for all the free radicals that abound after exercise.

4.  Dairy Alternatives – If you’re not a fan of milk, there are alternatives.  Again, soy milk was not studied in these instances and may offer a comparable alternative.  Or, a smoothie with whey protein powder (lactose free and casein free), fruit, and coconut oil.  Or, a peanut butter and honey sandwich or Clif Bar.  The best recovery is one gives you the nutrients you need and that you’ll eat consistently despite any fatigue.

Bottom Line:

If you like milk, these preliminary studies offer some evidence that milk plus simple carbohydrates work well to improve performance and stamina while promoting more lean muscle and less fat storage.  To improve on chocolate milk, try honey milk or honey yogurt.  If you don’t want to include dairy products in your recovery plan, make sure to consume an alternative snack with carbohydrates, protein, and fluids.  Instead of waiting until you’re tired after a hard ride, prepare your recovery snack ahead of time so that you can consume it within 30 minutes of exhausting your muscles.