The Perfect Post-Run Drink

Milk is still the best choice for post-run recovery. Here's why runners need more of this
nutrient-rich beverage

From Runnersworld: By Liz Applegate, PH.D.


Few drinks are as high in health-boosting nutrients as milk. This staple contains protein, carbs, and key vitamins and minerals that make it a smart choice--especially for runners. (But choose fatfree or one-percent varieties to reduce your intake of saturated fat.) Now, thanks to new processing techniques that help suspend tiny micro particles of fat in milk, even fat-free varieties (which actually have about half a gram per cup) have a creamier taste. Here's how milk can do the runner's body good.

BUILD STRENGTH As a kid, you learned milk is a standout source of calcium (vital for bone health and muscle contraction), supplying about 30 percent of your Daily Value (DV). Milk also contains more than 10 percent of your DV for potassium, which supports both fluid balance and healthy blood pressure.

BEAT SORENESS A 250ml glass of milk provides 18 percent of the DV for protein. Studies show that milk protein (made of whey and casein) may stave off muscle soreness. And a new study concludes that milk does a better job of lowering markers of muscle damage postworkout than sports drinks do.

REFUEL MUSCLES Milk has about 12 grams of carbs per serving in the form of lactose, a sugar that helps refuel muscles. Lactose intolerant runners have trouble digesting this sugar, and drinking milk can cause GI issues. Fortunately, lactose-free versions make it possible for sensitive runners to enjoy milk.

IMPROVE PERFORMANCE Milk is fortified with about 25 percent of your DV for vitamin D, which many runners fall short on and may be important for endurance and speeding recovery. Milk has a quarter of your needs for vitamin B3, which runners--especially women--need to help maintain high mileage.

LOSE WEIGHT Organic milk may be more expensive, but it also contains higher levels of the essential fat alpha-linolenic acid (or ALA). Some studies suggest this fatty acid may help with longterm weight control. Brands such as Organic Horizon are now fortifying some of their milk products with omega-3 fatty acids, which fight inflammatory disorders and may help runners recover faster.

Yet another happy study (this one from the UK) finds that drinking chocolate milk between exhaustive bouts of exercise improves endurance more than a carb recovery drink. Researchers think chocolate milk has a superior ratio of fat, carbs and protein making it ideal for recovery.