FITNESS & GROUP FITNESS
exercise recovery CHOCOLATE MILK MAY HELP REPAIR MUSCLES, RESTORE GLYCOGEN AFTER EXERCISE
healthy choices BAG OF POTATO CHIPS APPLES/ PEARS ETC
An apple has no fat, few calories, lots of soluble fiber and antioxidants. What does a potato chip offer? No nutrient value, plenty of oil, calories and salt. A good rule is to go with foods packaged by Mother Nature
I.e. apple (packaged in
skin), potato chip (bag), banana (peel), Chocolate bar (wrapper). Both you and our environment will be around longer to enjoy each other!
“Be more con- T
HAVE YOUR SAY I have been an avid Group Power fan for about 8 years. My posture is much better, my muscles are more toned and stronger. I just love the feel- ing I get after a great workout. That is what Group Power gives me. I can challenge myself a little or a lot. The instructors are lots of fun. I have met lots of friends in these classes. What more can I ask for! Aggie M.
cerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are”
~ John Wooden
DID YOU KNOW?
ORC offers small group training for Pilates, yoga, and Spinning.
wo studies presented recently at the an- nual meeting of the American College of Sports Medicine show that chocolate milk may be a worthwhile post-exercise recovery beverage.
William Lunn, Ph.D., who collaborated on both research studies conducted in the lab of Nancy Rodriguez, Ph.D., FACSM, found in the first study that ingesting chocolate milk aſter a run supported skeletal muscle protein synthesis during recovery.
Eight male runners in relatively good training shape completed two runs (each 45 minutes at 65 percent of their maximum lev- els) during two weeks of eating a balanced diet matched to their individual caloric needs. Following each run, the study participants drank either 16 ounces of fat-free choco-
late milk or 16 ounces of a carbohydrate-only beverage, matched for calories with the milk. Following muscle biopsy samples taken dur- ing a three-hour recovery period aſter each run, Lunn found that runners who drank fat-free chocolate milk during recovery had heightened markers of muscle protein repair compared to the carbohydrate drink.
“It’s always helpful for exercisers to learn of additional options for recovery drinks,” Lunn said. “Chocolate milk can be relatively inex- pensive compared to commercially available recovery drinks and is easy to make at home, making it a viable and palatable option for many people.”
The second study showed that chocolate milk also contributes to replenishing glycogen stores in muscles, a source of fuel during prolonged exercise. Muscle glycogen levels in the same eight male runners were tested 30 minutes and 60 minutes following ingestion of either the fat-free chocolate milk or the carbohydrate beverage.
Muscle glycogen content was greater for the chocolate milk drinkers at both measurement times, further supporting the use of this drink in recovery nutrition strategies.
2010-2011 PROGRAM GUIDE Ontario Racquet Club 59
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