Runner’s World published a positive article discussing new research that suggests consuming carbohydrates and protein after a long, hard workout may help maintain bone health. In addition to sharing the new study, the article reminds readers that refueling with a snack/beverage that has a 3:1 or 4:1 carb-to-protein ratio is beneficial for muscle recovery, and mentions many runners prefer chocolate milk after a tough workout for this reason.
In the study, which will be published in Medicine & Science in Sports & Exercise, 10 male endurance runners ran to exhaustion and then refueled with a supplement that had a 3:1 carb-to-protein ratio or flavored water. The researchers found that recovering with a carb + protein supplement was protective against some of the short-term damage long runs can have on bones, as long as the athletes refueled within two hours of their workout.
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