Whole Milk

Try whole milk if you're looking for quick post-workout food that doesn't need additional preparation. Unlike skim milk, whole milk has fat, which might make you feel more satisfied. Whole milk also provides protein and carbs for recovery.

Furthermore, whole milk had higher rates of amino acid uptake than skim milk, according to research published in the April 2006 issue of the journal "Medicine and Science in Sports and Exercise". This can lead to better muscle recovery. One problem is dehydration after the workout, it can weaken muscles, bring on cramps, and slow the response of the muscles. Whole milk is way better at rehydrating the body after exercise than water and energy drinks. This is because whole milk is high in sodium and potassium. These minerals can help in improving rehydration.