Milk for Recovery After Physical Activity?
Foods and beverages, like milk, that contain carbohydrates and protein are ideal for post-workout recovery.
After intense physical activity, consumption of foods and beverages containing carbohydrates and protein is recommended to enable the body to recover. Carbohydrates help refuel energy, while protein repairs damaged muscles.
Here are some examples of snacks or meals that contain these two nutrients:
- Fruit yogurt with a cereal bar,
- Couscous salad with chick peas,
- Fresh grapes and cheese,
- Fruit smoothie,
- Spaghetti with meat sauce.
If you have two workouts in the same day, you would do well to eat your post-exercise snack or meal within 30 minutes after your first workout. This snack or meal will enable you to recover and will have a positive impact on your performance during the second workout.
White milk and chocolate milk contain carbohydrates and protein necessary for recovery after intense physical activity.1,2 Always available, milk also contains 16 nutrients, including calcium and vitamin D, which makes it an ideal recovery drink choice.
Sources
- Thomas K et al. Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sports drinks. Appl Physiol Nutr Metab 2009;34:78-82.
- Karp JR et al. Chocolate milk as a post-exercise recovery aid. Int J Sport Nutr Exerc Metab 2006;16:78-91.
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