Cereal and Skim Milk

Traditional morning foods like cereal and milk have been shown to be healthy for use after exercise, according to one study. A low-fat protein and carbohydrate combination found in cereal and milk can help in muscle recovery and provide energy.

Today’s run-of-the-mill whole-grain cereal with milk may even be as good as a sports drink for recovery after exercise. While milk is an easily absorbed and complete source of both casein and whey protein, whole-grain cereals are now packed with protein, carbs, and other important vitamins and minerals. According to research published in the May 2009 issue of the "Journal of the International Society of Sports Nutrition", consuming skim milk and cereal after working out had muscle recovery rates that were on par with those of brand sports nutrition beverages.