Recipe for homemade hot cocoa for winter athletes

Recipe for homemade hot cocoa for winter athletes

While a chug of cold chocolate milk is a wonderful recovery food in warm weather, a steaming mugful of hot cocoa is a welcome warm-me-up after some cold weather running, hiking, or skating. After my winter run yesterday, I totally enjoyed refueling with this tasty treat that offers fluids to rehydrate, carbs to refuel muscles, protein to build and repair muscles, calcium for strong bones, and a plethora of other life-stustaining nutrients.

Here is my recipe for Homemade Hot Cocoa – just one of many sports recipes in the new Fifth Edition of Nancy Clark’s Sports Nutrition Guidebook.

Homemade Hot Cocoa

Making your own hot cocoa is simple; no need to buy packets of the instant stuff. (The fewer wrappers in your food plan, the better!) Cocoa is plant-based and rich in health-protective phytochemicals.

Per serving:

1 cup milk, lowfat or skim

1 tablespoon cocoa powder

1 tablespoon brown sugar or sweetener of your choice

Optional: dash salt (this makes the flavors “pop”)

1. In a 12-ounce mug, put the cocoa, sugar, and milk. Note: the cocoa will not dissolve in the cold milk, so don’t bother to stir it yet.

2. Heat the mixture for a minute in the microwave oven; stir until it is well blended.

3. Finish heating to the desired temperature, being careful not to boil the milk or it will curdle.

4. Enjoy!

Yield: One serving

Total calories (made with 1% milk): 150

25 grams Carbohydrate; 8 grams Protein; 2 grams Fat

Written by Nancy Clark MS RD CSSD

Nancy Clark, MS, RD, CSSD is an internationally respected sports nutritionist, weight coach, nutrition author, and workshop leader. She is a registered dietitian (RD) who is a board Certified Specialist in Sports Dietetics (CSSD). She is also a certified WellCoach. Nancy specializes in nutrition for performance, life-long health, and the nutritional management of eating disorders. She counsels both casual exercisers and competitive athletes in her private practice in the Boston area (Newton, MA). Some of her clients consider her to be their food coach, others their food therapist. Regardless, she enjoys the challenge of helping sports-active people transform their suboptimal eating habits into effective fueling plans. Nancy Clark's Sports Nutrition Guidebook, a best-selling resource, has sold over 550,000 copies and is now in it's new fifth edition.


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