Got Milk?

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Recovery is essential to any athlete who is focused on performance. Without replenishing carbohydrates, proteins, fluids and electrolytes, we aren’t optimising the adaptations needed for high performances.
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After intense training, not only do we need to replace the lost nutrients, but cortisol also spikes which can further push our bodies into a catabolic state. By consuming a beverage of carbohydrates and protein, we can not only reduce this stress response but we can maximise the recovery process.
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Chocolate milk has received a lot of media attention due to its superior nutrient profile. A 250 mL serving of low-fat chocolate milk provides 12 g of carbs and has naturally high levels of electrolytes. Chocolate milk also provides a Carb:Protein ratio of 3:1 which has been associated with muscle growth. In addition, milk may provide an important source of electrolytes, which have been shown to benefit fluid recovery following exercise. When compared to water, milk may be the superior option for retaining fluid and therefore a preferred recovery drink.
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My advice is to keep a bottle in your kitbag to tie you over until you get home and have a solid meal. Plus, it’s tasty!
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