Recipe for homemade hot cocoa for winter athletes

Posted on 27-01-2014 , by: Nancy Clark , in , , 3 Comments

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

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