Guilty Pleasure No More

Although not a part of my recovery routine after every long run, I occasionally like to enjoy a tall glass of chocolate milk. I first remember hearing about the benefits of chocolate milk during all of the hoopla over Michael Phelps in the last summer Olympics. Shortly after his daily dietary indulgences were laid bare for the whole world gawk at I also began to read about it in running literature.

I’ll drink it straight up, or if I’m feeling rambunctious I’ll blend together the milk, a banana and ice for a nice smoothie. I know people that toss in some protein powder for good measure too.

Out of curiosity I compared the nutrition labels of chocolate milk and Mix 1 Enhanced Protein Shake. I used Mix 1 because I had some around the house, another race freebie, I assume it’s similar to other protein shakes on the market.

Look how similar they are:

So given the choice between something that sounds as appetizing as an “enhanced protein shake” and chocolate milk, which would you rather drink? For me it’s an easy choice. I’ll take the one that makes me feel like a kid again the moment it hits my taste buds.

In the spirit of Michael Phelps’ disclosure, I’ll also share my lunch today. I’m fueling up for my first 20 miler tomorrow.

A huge helping of beef tips over whole wheat noodles. Yummy!

Dealing with DOMS

No, not him.

Or those.

Or her either. Now behave!

I’m talking about Delayed Onset Muscle Soreness.

I decided to research this subject after being particularly sore and stiff for days after my last long run. I have experienced this often enough and believed it to be a necessary evil that just had to be “toughed out.” The only thing I ever really tried to do to alleviate it was to just keep moving. I found that long periods of inactivity following a hard or long workout seemed to increase the muscle aches and stiffness. Unfortunately for me, my lifestyle does not allow me to avoid long drives or hours spent sitting at a desk.

Here are a few tips I gleaned to help reduce the irksome effects of DOMS:

First, properly warm up before and cool down at the end of a hard or long workout.

Next, mangia! Protein, protein, protein . . . did I mention protein? As soon as possible after the workout consume carbs and protein to both refuel and help heal your muscles. Anti-oxidents are also reputed to aid in the healing of damaged muscles. You could always look to sensible sources for these anti-oxidents, like nuts and berries, but I prefer something a little more satisfying, like dark chocolate, dark beer or red wine - in moderation of course. ;-}

RICE. Rest Ice Compression Elevation. You’re probably tired of hearing it, but it seems to be the answer to nearly every sports related malady.

Finally . . . massage, and I’m not talking about the kind offered by Mistress Fatima Fetish (pictured above). Either a professional sports massage or self massage using tools like The Stick or a foam roller.

Of all of the things I have discussed here, massage is the one that is noticeably absent from my post workout regimen. I intend to rectify that as the end of my marathon training approaches.  Or maybe I'll just see if Ms. Fetish can fit me in to her busy schedule.

For a little more detail, I found this article particularly useful on the subject.