Sports Nutrition

Did you know that milk is nature’s sports drink? Milk is an effective post-exercise drink due to its powerful nutrient package that provides what the body needs after a workout.Fuel Up with Milk and the Western Dairy Association

Milk’s Re-hydrating Benefits

  • Milk is 90% water and a great-tasting choice after workouts, practices and games. Milk’s fluids and electrolytes, including calcium, potassium and magnesium, rehydrate the body and replenish what is lost in sweat.
  • Carbohydrates in milk refuel muscles and replenish glycogen (energy) stores.
  • High quality protein aids in muscle recovery and repair.
  • Calcium, vitamin D and phosphorus build and maintain strong bones.
  • Milk provides potassium to help ward off muscle cramping.
  • B-vitamins in milk help convert food to energy.

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 a workout can be as effective as some sports drinks in helping the body refuel, recover and rehydrate after exercise.

Chocolate Milk Recovery

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.

Additional Resources

Learn more in these resources from National Dairy Council and Western Dairy Association:

High School Athletes

Colorado High School Activities AssociationMHSA logoDairy farm families in Colorado, Wyoming and Montana proudly support the Colorado High School Activities Association and Montana High School Association.

Fuel Up with Milk Grants – click here.

Visit to read sports nutrition articles from Western Dairy Association.