A few nice best protein powder images I found:
iRun Magazine is promoting chocolate milk.
Image by ianhun2009
See the “LARGE” version of this poster which was sent on Nov. 6, 2012, by e-mail to the iRun subscription list.]
See Flickr photo links for chocolate milk.
(November 6, 2012: The following is an article from the September 2012 issue of iRun magazine)
Chocolate milk: Delicious, Effective, Convenient Recovery in a Carton
You’ve just finished a long run. You’re spent. You’re thirsty and your legs feel like Jell-o. You could grab water, a sports drink, or one of the many recovery drinks and gels on the market. But if you are looking to rehydrate and replenish your sore muscles you might consider a drink you enjoyed as a kid—chocolate milk.
According to Brianne McVeigh, a Registered Dietitian with Dairy Farmers of Canada, nothing beats a cold chocolate milk to replace the fuel stores lost during intense training.
“From a recovery standpoint, we know from a lot of research that athletes need certain nutrition components. So those would be carbohydrates, fluid, electrolytes and protein,” says McVeigh. “Because chocolate milk has all those things it is a natural fit.”
Plain water might replace lost fluids, but it doesn’t have the carbohydrates, protein and electrolytes of chocolate milk that you’ll need if you are running again tomorrow.
It was Dr. Joel Stager—a researcher with no connection to the dairy industry—who first stumbled across chocolate milk’s potential for athletes ten years ago. Stager, a professor of Kinesiology at Indiana University, was volunteering as a swim coach at a local high school. Every morning, the swimmers would train for two hours, but when they returned to the pool in the afternoon Stager found they were often struggling.
One practice, a swimmer brought a big can of post-exercise supplement powder and asked Stager what he thought of it. When Stager took it home and looked at the ingredients, he realized that the nutrition components that could be of benefit were also found in chocolate milk. He decided to test his theory on the high school swimmers.
“So every time a kid got out of the pool we handed them a carton of chocolate milk and within two weeks all our problems were solved,” says Stager. “Their training practices were terrific. Their moods improved.”
After seeing the difference it made with the high school swimmers, he decided to test it out in the lab. Stager and colleagues at Indiana University had a group of cyclists exercise to the point of exhaustion in the morning and immediately gave them one of 3 drinks: a sports drink, a “designer” recovery supplement or chocolate milk. After a four-hour rest, the same cyclists exercised to the point of exhaustion once again to see how well they prformed.
“When we did that, it turned out the chocolate milk worked as well—if not better—than the other two.”
Stager’s research, along with several other recent studies, has helped make chocolate milk a staple with many athletes. Nanci Guest is the Registered Dietitian for the Canadian National Women’s Field Hockey team, but trains athletes of all levels—from Olympic skiers to recreational runners. She’s been recommending chocolate milk to her high performance athletes for years.
“Any time you have long endurance sessions, you are at risk of breaking down muscle protein, especially if you not fuelling during a run,” says Guest. By drinking chocolate milk immediately after a hard run “you are reducing the damage and protein breakdown that is happening after the workout and you are helping to speed up the recovery. ”
But it isn’t just its recovery benefits that convinced Guest to get her athletes to drink chocolate milk. It is also the convenience. “You can’t always stop at any store and grab fruit, but chocolate milk comes prepackaged with fuel replenishment and high quality protein for repair. You don’t have to think anymore. You don’t do any more than pick up a 500 ml chocolate milk.”
Convenience is definitely part of the appeal for recreational marathon runner Eric Vaive. When he’s on long runs, he stuffs his credit card in his sock or his pocket and grabs chocolate milk at the end of his run. “I find it is mostly when I am feeling really depleted—that almost hypoglycemic feeling—when I really feel weak and I need something,” says Vaive. “At that point a sports drink just isn’t enough. I could take gels, but chocolate milk is so much better than a gel.”
Vaive never even considered chocolate milk as a recovery drink until four years ago when someone handed him a 500 ml carton when he crossed the finish line at the Manitoba marathon.
“I was really spent at the end of the run so I chugged it down, “remembers Vaive. “I felt like it really helped out. I felt a lot stronger.”
According to Nanci Guest, the key is drinking chocolate milk in the first 30 minutes—even before you stretch or jump in the shower. “The sooner you can get the amino acids into your bloodstream and the carbohydrates into the muscle, the better prepared you are for the next workout.”
So next time you are standing in front of your convenience store fridge mulling over your choices for a post-run beverage, consider skipping past the brightly coloured sports drinks and grab yourself a chocolate milk instead. It could be the recovery key to your new personal best.
GF Vegan Carrot Cake Doughnuts
Image by yummysmellsca
Who DOESN’T love carrot cake? Well, these baked doughnuts are GF, vegan, and just sweet enough to be a treat! Glaze them with powdered sugar, roll in cinnamon sugar or frost them with your favourite tangy recipe.
Quinoa (Chenopodium quinoa) – Neglected and Underutilized species
Image by Bioversity International
A selection of different quinoa.
Quinoa has been cultivated for 7,000 years. Called the "mother grain" by the ancient Incas it sustained their population until the Spanish conquerors arrived in 1532 and replaced their cultivations with wheat and barley. Today, the scientific recognition that quinoa has a protein level equal, if not superior, to powdered milk, plus a high calcium content, it is returning to "mother grain" status in some parts of the Andes.
“Neglected no more”, an IFAD funded Bioversity project designed to bring neglected crops such as quinoa back into the daily lives of the rural poor, has been crucial in helping these farmers return to their traditional crops by working with them to determine which varieties work best and introducing them to better production methods.
Working with women in India and Bolivia to process Neglected and Underutilized Species:
Read more about Bioversity International’s work in Central and South America
Credit: Bioversity International D. Astudillo