Dairy Foods Sports & Fitness

Nature’s recovery drink

So you know benefits of a good training program to achieve your goals, but did you know that what and when you eat after exercise is just as important?  The foods and drinks you consume after exercise can affect how quickly your body recovers and how well you perform at your next game or training session. The nutrition priorities after exercise are to replace all the fluid lost through sweat, refuel glycogen (carbohydrate) stores and repair muscle tissue.

One drink can help achieve all these goals – and it’s probably already in your fridge! Milk is a wholesome, nutrient-rich drink that contains nutrients your body needs to rehydrate, refuel and repair.


When you train hard, you sweat hard. Milk helps you rehydrate fast by replacing fluid and electrolytes in the right balance. There’s no more natural way to give your body what it needs most after exercise.


During your workout your muscles use carbohydrate stores (called glycogen) for energy. As glycogen levels deplete, so does your ability to perform at your peak. Drinking flavoured milk immediately after working out replenishes your muscles’ energy stores and sets you up to perform better in your next exercise session.

In fact, research shows that people who drink milk straight after training are able to exercise longer in their next session than those who drink sports drinks or plain water.* And the harder you can train, the quicker you achieve your goals.

*Thomas KP et al. Appl Physiol Nutr Metab 2009; 34(1):78-82


High-intensity or long workouts result in the breakdown of muscle tissue. Intake of 15-25 g of high-quality protein (about two glasses of milk), in the first hour after exercise can promote faster muscle rebuilding. Milk contains high-quality proteins that can help repair damaged muscle tissue and promote lean muscle growth and adaptation.

Dairy foods providing approximately 10g of protein 
Dairy food  Serve size 
Milk   300 ml 
Flavoured milk  300 ml 
Evaporated milk  125 ml 
Flavoured yogurt  250 ml 
Ricotta cheese  100 g 
Cheddar cheese  40 g 
Vanilla custard  250 ml 

*Elliot TA et al. Med Sci Sports Exerc 2006; 38:667-674