A creamy, chocolaty glass of milk is a stellar post-workout recovery drink, Batayneh says. “Chocolate milk has an ideal ratio of carbs to protein (3:1) for fueling post-workout muscle recovery -- the carbs replenish depleted carbohydrate stores after a long workout, while protein rebuilds tired muscles. Plus, it also packs bone-building calcium and sodium to restore electrolyte balances.” Make it even more beneficial by mixing yours up with whole milk, not skim, says Batayneh.
“Whole milk contains more calories and fat than its low-fat and skim counterparts, but those extra calories and fat might pay off: studies have linked whole milk with a reduced risk of colon cancer, heart disease, and type 2 diabetes. Researchers from the University of Texas at Galveston found that whole milk boosted muscle repair and growth more than skim milk.” While whole milk does contain about 60 more calories and 7 more grams of fat than skim, Batayneh says the higher numbers are worth their weight in nutrition, so aim to cut some additional empty calories elsewhere to make up for it.