Recovery Nutrition

During exercise, your body works hard, increasing sweat production. If you don’t replace those lost fluids throughout the day and after training, dehydration can set in—impacting both performance and recovery.

That’s why rehydration is key. Replenishing fluids and electrolytes after exercise helps restore balance and keeps your body functioning at its best. And the sooner you start, the better—rehydration only begins once you take that first sip¹.

To get the most out of rehydration, it’s not just about what you drink—it’s how you drink it. Instead of downing a large amount all at once (we know, it’s tempting), try sipping small, frequent amounts over the next 4–6 hours. This helps your body absorb and retain fluids more effectively, supporting optimal hydration².

This is where milk steps up as an all-star. An excellent choice for post-exercise rehydration, it delivers fluid and essential electrolytes (including sodium, potassium, calcium, magnesium, chloride and phosphate) in a well-balanced composition. Plus, the protein in milk helps your body retain fluids more effectively³.

While sports drinks are a common go-to for rehydration, milk has the edge. It naturally contains more sodium than standard sports drinks and also provides protein and carbohydrates—key nutrients for post-exercise recovery.

A 2007 study demonstrated that low-fat milk outperformed water and sports drinks in replacing sweat loss among dehydrated cyclists. Participants exercised until they lost approximately 1.8% of their body mass, then consumed either low-fat milk, a sports drink or water. Four hours later, the results were clear: those who drank milk were on average, 600 ml better hydrated than those who consumed water or sports drinks⁴.

References

1. Casa, D. J., Armstrong, L. E., Hillman, S. K., et al. (2000). National Athletic Trainers’ Association Position Statement: Fluid Replacement for Athletes. Journal of Athletic Training, 35(2), 212–224.
2. Roy, B. D. (2008). Milk: The new sports drink? A Review. Journal of the International Society of Sports Nutrition, 5(1), 15.
3. Sawka, M. N., Cheuvront, S. N., & Carter, R. (2007). Human water needs: Physiological basis and practical recommendations. Nutrition Reviews, 65(6), 30–39.
4. Shirreffs, S. M., Watson, P., & Maughan, R. J. (2007). Milk as an effective post-exercise rehydration drink. British Journal of Nutrition, 98(1), 173–180.

During exercise, your muscles use glycogen (carbohydrate stores) for energy. As these stores deplete, performance declines. Consuming high-carbohydrate foods after exercise replenishes glycogen stores, supports energy needs, fuels the brain and reduces fatigue.

The body is most effective at replenishing glycogen in the hours following a workout, making a post-exercise meal or snack with carbohydrate-rich foods perfect for recovery. Early carbohydrate consumption may also boost the immune system by mitigating exercise-induced immunosuppression.

Sweetened dairy foods, like flavoured milk, yoghurts and dairy desserts, provide carbohydrates alongside essential nutrients. Whether enjoyed as part of a meal or on their own, the make a tasty and effective choice for recovery.

Research has shown people who drink milk straight after training are able to exercise longer in their next session than those who drink sports drinks or plain water¹. Plus, dairy foods as a carbohydrate source also support recovery by aiding rehydration and muscle repair.

References

1. Thomas K, Morris P, Stevenson E. (2009). Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks. Appl Physiol Nutr Metab.;34(1):78-82.

After exercise, your muscle tissue undergoes repair and adaptation, becoming stronger and more resilient. Consuming high-quality protein supports this process. Research suggests the optimal protein intake to enhance muscle strength and function after resistance training, high-intensity interval training or endurance events is approximately 0.3g per kg of body mass. For most people, this equates to 20–25g of protein per serving.

Dairy protein has been shown to be particularly effective in optimising muscle protein synthesis after resistance training. That’s because milk and dairy products contain high-quality proteins, including whey and casein, which play complementary roles in muscle recovery.

Casein, a slow-digesting protein, helps reduce muscle breakdown, while whey, a fast-digesting protein, is rich in leucine, a branched-chain amino acid that stimulates muscle protein synthesis.

Numerous studies highlight milk’s superiority over other protein sources for promoting muscle growth. For example, a 2007 study found that young men who consumed two cups of skim milk after resistance training gained nearly twice as much muscle over 10 weeks compared to those who consumed a soy drink¹. Similarly, a study involving women revealed that those who drank two glasses of milk daily after resistance training gained more muscle and lost more fat than those who consumed sugar-based energy drinks².

References

1. Hartman, J. W., Tang, J. E., Wilkinson, S. B., et al. (2007). Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than soy or carbohydrate consumption in young, novice male weightlifters. American Journal of Clinical Nutrition, 86(2), 373–381.
2. Josse, A. R., Tang, J. E., Tarnopolsky, M. A., & Phillips, S. M. (2010). Body composition and strength changes in women with milk and resistance exercise. Medicine and Science in Sports and Exercise, 42(6), 1122–1130.