Sizing Up Sports Drinks

Nonfat/lowfat milk is also a great recovery drink. It's 89% water and is an excellent source of fluid, carbohydrates, protein and the essential vitamins and minerals needed for optimal recovery. One cup of chocolate milk contains the ideal ratio of carbs to protein though -- 27 g of carbohydrates to 9 g protein, whereas a cup of plain milk contains 12 g carbs to 9 g protein. Based on post-exercise studies, the key is to drink the milk or chocolate milk within 5 to 60 minutes after a hard workout for optimal rehydration and muscle building and repair.