Milk

Milk provides the ideal nutritional balance to support muscle development and replenish depleted glycogen reserves during strenuous exercise. Because of its slow-digesting casein proteins and capacity to boost sleep-inducing serotonin and melatonin, a warm glass before bedtime may also help you drift off and get the rest you need.

When it comes to nutrition for exercise, studies recommend increasing muscle protein, restoring glycogen (a glucose storage form), hydration, soreness management, and getting enough calories. And milk fulfills all of these requirements. Chocolate milk has long been a go-to beverage for endurance athletes. It may seem unhealthy, but it works because it combines two necessary nutrients after a workout: carbohydrates for energy and protein for muscle repair. A homemade fruit milkshake or smoothie can do the same job.