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 using 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:

1. Exercise less than one hour: Physical activity less than one hour requires drinking 150 to 300 ml of water every15 minutes. If you can balance three or four meals a day, it is useless to supplement food during exercise. Don't forget, if you swim, even if you soak in water, you will still lose water.

2. Exercise lasts for one to three hours: moderate exercise, it is best to replenish sugar to muscles in time to avoid hypoglycemia. Therefore, choose sweet drinks, fruit juice mixed with water, fragrant tea, drinks that can supplement sugar for exercise, or just drink water, but prepare foods that can quickly absorb sugar, such as "jam" sandwich biscuits, spice honey bread, dried fruits, cereal nutrition bars, jelly and so on.

3. Exercise for more than three hours: If you exercise for more than three hours, you must prepare water in advance, at least half a liter per hour, and prepare to provide slow sugar snacks: small butter biscuits, almond cakes, sweet dairy products, fresh fruits, etc. Meals before exercise should be easy to digest, such as ham or cheese sandwiches without butter, or tuna sauce salad with little oil.

References:

People's Network _ What to eat after exercise and fitness?