Some pre-workout prep for your post-workout beverage can give your fitness a delicious edge.
According to recent studies, milk might be just as effective at helping your muscles as sports drinks. Chocolate milk? Even better. The beverage provides the protein, carbohydrates, minerals, and fluids exercisers need most after a workout. Add whey protein for even bigger muscle benefits.
Post-Workout Chocolate Shake
1/2 cup lowfat milk
2 tablespoons nonfat vanilla yogurt
2 scoops (31 grams) of whey protein (chocolate or vanilla)
add teaspoon of dark chocolate coco powder (if you’re using vanilla whey protein)
8-10 ice cubes or to taste
Blend until smooth. Keep in a Thermos or cooler until after your workout. Drink within 10 minutes of the end of your workout for best results.
Shelly Bowen is a professional writer and Web content strategist based in California. She enjoys hiking, dirt biking, kayaking, and running on the beach.
Before a long run — or simply a long day — have some oatmeal to keep your energy levels up. With six grams of fiber to fill you up and 4 grams of protein, it should be a staple in your kitchen.
1 golden delicious apple, diced
1/3 cup apple juice
1/3 cup water
Dash of cinnamon
Dash of nutmeg
1/3 cup rolled oats, uncooked
Dice up the apples and combine all ingredients except the oats in a pot; bring water to a boil. Stir in rolled oats and cook for one minute. If you use multigrain oat cereal, you’ll get a chewier texture and will need to cook a little longer. Cover and let stand several minutes before serving.
All of your favorite activities count toward being more physically fit:
- low impact aerobics
- walking and talking with friends
- mowing the lawn
- running on Wednesday mornings
- playing catch with your kids
“Being active for 30-60 minutes on most days can help you build strength and fitness, relax and reduce stress, gain more energy, and improve your sleep,” says the US Department of Health and Human Services.
“These benefits all add up to decreasing your risk of heart disease and other conditions, such as colon cancer, diabetes, osteoporosis, and high blood pressure.” All for doing your favorite things!