Rehydrate, Refuel, Recover

Welcome Mother Runners! AMR

Here you will find in-depth information about why milk and chocolate milk are the ideal recovery beverages for your training and race days, along with information about healthy eating all the time!


Emerging research in adult athletes has demonstrated that one serving of milk post-exercise can increase the body’s ability to make new muscle and may help improve body composition. Milk’s nutrient package may help reduce muscle damage and improve muscle recovery – which in turn may help the body perform better during its next workout. In fact, research shows that drinking milk after IMG_1277a workout can be as effective as some sports drinks in helping the body refuel, recover and rehydrate after exercise. Click here to read the research summary.

Chocolate milk provides what many consider the “golden ratio” of carbohydrates to protein (3 to 4 grams of carbohydrate for every 1 gram of protein) necessary for optimal recovery. While chocolate milk has more grams of carbohydrate per serving than white milk, thanks to the added sugar, both offer essential nutrients and either one can be an excellent choice post-workout.

Here at Western Dairy, we believe in giving your body nutrient-rich foods that help you be your best – including foods from all five food groups included in MyPlate.

Do you struggle with Lactose Intolerance? 

Avoiding dairy because you struggle with uncomfortable symptoms afterwards? Great news! You can still enjoy the recovery benefits of milk in lactose-free varieties! And there are many cheeses that are virtually lactose free too, such as Cheddar, Swiss, Monterey Jack and Colby. Click here for all our tips on dealing with Lactose Intolerance.

What to eat Before a Run? 

It can be just as tricky to figure out what to eat before a training run or race – what will fuel you well but not make you uncomfortable? Check out this infographic for our tips!

Athlete's Roadmap (3)