The advantage of drinking milk after exercise is that milk can provide both carbohydrates (lactose) and protein (whey protein and casein). Compared with ordinary sports drinks, low-fat milk, whether pure or chocolate-containing, has a considerable or even better effect on muscle growth and repair. Especially drinking low-fat milk after exercise has a better effect on physical recovery.

The benefits of milk as a sports drink don't stop there. Milk contains a variety of electrolytes, such as sodium and potassium, which can supplement the loss caused by sweating during exercise. Milk is also rich in nutrients such as calcium, phosphorus and vitamin D.

Extended data

Water should be properly replenished before and during exercise.

Generally, 300 ml of water should be added 30 ~ 120 minutes before exercise, which is helpful to slow down the temperature rise, improve the water storage in the body, reduce the degree of water shortage during exercise and prevent dehydration during exercise. In particularly hot weather, 250 ~ 500ml of water should be added.

If you exercise for a long time and sweat a lot during exercise, it is necessary to replenish water during exercise. It is generally believed that the gastric emptying rate of water is about 65438±03ml per minute, and moderate and low intensity exercise has little effect on the gastric emptying rate of water, even if it is fatigue.

The gastric emptying rate will not change. Therefore, a small amount of water should be supplemented many times during exercise, that is, every 15-20min 150 ~ 300ml, which will not cause stomach pain. Never supplement too much at a time, or you may have stomach upset, stomachache, nausea, vomiting and so on. At the same time, it should be noted that the temperature of make-up water should not be too low.

Rehydration before and during exercise can improve exercise ability and delay fatigue. Rehydration after exercise is beneficial to the rapid recovery of physical fitness and the elimination of fatigue as soon as possible. If you want to maintain the best physical condition, you should pay attention to the small details of maintaining the balance of body fluids and make the hydration reach the standard according to the specific situation.

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People's Network-Pay attention to "small details" on how to drink water after strenuous exercise