Dairy

Milk and milk products such as yogurt and cottage cheese are popular post-workout fuels. Milk is isotonic (osmolality of 280-290 mosmol/kg), and its combination of high-quality protein, carbohydrate, water, and micronutrients (especially sodium) makes it uniquely ideal as a post-exercise recovery drink in many workout scenarios.

Milk is abundant in protein, which gives your body the nutrients it needs to rebuild muscles. As a result, EIMD may be reduced. Carbs can also be found in milk and dairy products. Combining carbohydrates and protein in your diet promotes muscle growth and helps your muscles restore glycogen stores, which are the stored form of glucose, or sugar. Cow's milk has been shown in certain tests to considerably improve workout performance and muscle recovery. Chocolate milk may boost exercise performance and recovery, according to a study of 12 research published in 2019.