<p><span>Rather than just being a childhood drink, chocolate milk actually has an ideal formula that includes sodium and calcium to help replenish electrolytes lost through sweat, carbohydrates to provide energy and protein to support muscle recovery.</span></p>

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<p data-start="0" data-end="514" class="" style="text-align: justify;">Among the familiar choices for exercisers, plain water always plays a fundamental role, ensuring the minimum rehydration capacity for the body. Sports drinks, with their vibrant colour palette and added electrolyte content, are often built as an indispensable "companion" for high-intensity exercise sessions. Protein smoothies, known for their ability to support the development of solid muscle mass, continue to maintain a solid position in the list of drinks favoured by exercisers.</p>
<p style="text-align: justify;"><span style="font-weight: 400;">But among all these options, there is one that sounds like it belongs only to kids but is used by serious athletes during intense training sessions: chocolate milk.</span> <span style="font-weight: 400;">If this surprises you, take a moment to explore the reasons behind this seemingly counterintuitive choice.</span></p>
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<p>The role of hydration before and during exercise</p>

<p style="text-align: justify;"><span style="font-weight: 400;">Our bodies are made up of over 60% water and every sweat session at the gym is a small loss that needs to be replaced. Water keeps your joints running smoothly, regulates your body temperature and transports nutrients throughout your body. Whether you&rsquo;re doing yoga at dawn or running in the late afternoon, drinking enough water before and during your workout is a must, not an option. This is especially true if you&rsquo;re doing cardio or endurance training-don&rsquo;t wait until you&rsquo;re thirsty to drink.</span></p>

<p>Chocolate Milk: The Secret to Recovery After High-Intensity Workouts</p>

<p data-start="92" data-end="618" class="" style="text-align: justify;">If your workout is longer than three hours- like a high-intensity cycling class or a trail run through the woods-chocolate milk is a great option. Rather than being a childhood favourite, chocolate milk actually has the ideal mix of sodium and calcium to replace electrolytes lost through sweat, carbohydrates to provide energy and protein to aid in muscle recovery. A single glass can replace three specialized drinks without complicating your recovery routine.</p>
<p data-start="620" data-end="995" class="" style="text-align: justify;">However, you don&rsquo;t need to force yourself to drink chocolate milk in between sets of squats or high-intensity workouts. Consuming milk while working out can be uncomfortable for some people &ndash; and that&rsquo;s perfectly fine. The best solution is to reward your body with a cold glass of chocolate milk after your workout, which will both promote recovery and satisfy your sweet tooth in a sensible, balanced way.</p>
<p data-start="997" data-end="1440" class="" style="text-align: justify;">More than just hydration and nutrients, chocolate milk also provides calcium, sodium, and magnesium trio of minerals that are important for balancing electrolytes and preventing cramps. A study published in <em data-start="1206" data-end="1264">the Journal of the International Society of Sports Nutrition</em> found that people who drank chocolate milk after a workout recovered just as well, or even better, than those who drank specialized sports drinks. With its ideal ratio of carbohydrates to protein (about 3:1), chocolate milk meets exactly what sports science recommends for recovery. Carbohydrates quickly replenish the primary fuel used during exercise&mdash;while milk protein repairs and rebuilds damaged muscle fibres, preparing the body for the next workout.</p>

<p>Post-Workout: Don&#39;t Just Load Up on Protein, Remember Carbohydrates Too</p>

<p style="text-align: justify;"><span style="font-weight: 400;">After a workout, your body is not only dehydrated but also uses up a large amount of its energy reserves in the form of glycogen &ndash; which is why replenishing carbohydrates is just as important as protein. According to experts, the ideal ratio after a workout should be 3 parts carbs to 1 part protein &ndash; this formula not only helps with muscle recovery but also helps the body regain alertness and fight against prolonged fatigue.</span></p>
<p style="text-align: justify;"><span style="font-weight: 400;">So, if you don&rsquo;t like plain water or fresh milk, you can completely replace it with coconut water &ndash; a natural source of electrolytes rich in potassium; or get creative with smoothies made from bananas, avocados and tofu &ndash; which are both delicious and support tissue regeneration and balance internal pH. But if you need a quick, no-mix, no-measure option, a cool glass of chocolate milk is really a reliable companion. It meets the standard carb-protein recovery ratio and also contains calcium, magnesium and sodium &ndash; minerals lost through sweat that the body needs to replenish. In addition, the light, sweet, smooth taste of chocolate milk also helps relieve stress after exercise. Scientifically, this is also an ideal drink to help restore hormonal balance, because exercise increases cortisol, while carb-rich foods help calm this hormone. So instead of just drinking plain water after your workout, pamper your body a little &ndash; because self-care isn't just about what you do on the mat, it's about the smart choices you make afterwards.</span></p>

<p data-start="164" data-end="786" class="" style="text-align: justify;">Before you start your workout, in addition to drinks, planning your diet around foods containing easily digestible complex carbohydrates is also essential. If you eat a snack, the ideal time is 1&ndash;2 hours before your workout; for a full meal, you should eat about 3&ndash;4 hours before. Foods high in fat, high in slow-digesting protein, high-fibre foods that can cause bloating or carbonated drinks should all be limited. Even salads &ndash; a seemingly safe food for dieters &ndash; are not suitable for consumption before a workout, as the high fibre content in vegetables can cause bloating, affecting performance.</p>
<p data-start="788" data-end="1208" class="" style="text-align: justify;"><strong data-start="788" data-end="798">1. Apple</strong><br data-start="798" data-end="801" />Apples are a rich source of natural carbohydrates and contain very little fat. Eating apples before exercise helps to supplement the body with high-quality sugar, helps control harmful cholesterol in the blood and prevents the risk of high blood pressure. The organic acids and malic acid in apples also help eliminate fatigue factors, help reduce muscle stiffness and support faster recovery after exercise.</p>
<p data-start="1210" data-end="1619" class="" style="text-align: justify;"><strong data-start="1210" data-end="1235">2. Whole wheat bread</strong><br data-start="1235" data-end="1238" />Carbohydrates consumed before exercise will be used directly as an energy source for muscle contraction. If blood sugar levels drop during exercise, the body can easily fall into a state of fatigue and lethargy. Whole wheat bread, thanks to its lower GI than regular bread, helps maintain blood sugar stability while providing a feeling of fullness for a long time without causing excess energy.</p>
<p data-start="1621" data-end="1969" class="" style="text-align: justify;"><strong data-start="1621" data-end="1645">3. Whole wheat pasta</strong><br data-start="1645" data-end="1648" />To optimize performance, your pre-workout diet should prioritize complex carbohydrates while limiting fat and protein. A recommended balance is 60&ndash;65% carbohydrates, 15&ndash;20% fat, and 15&ndash;20% protein. Whole-wheat pasta is an ideal choice, providing both steady energy and post-workout recovery.</p>
<p data-start="2336" data-end="2619" class="" style="text-align: justify;"><strong data-start="2336" data-end="2353">4. Sweet potatoes</strong><br data-start="2353" data-end="2356" />Sweet potatoes, rich in carbohydrates and fibre, are an ideal food to consume before exercise. Not only do they help stabilize blood sugar levels, sweet potatoes also maintain a feeling of fullness for a long time and limit the accumulation of excess fat, thanks to the low rate of converting calories into fat.</p>
<p data-start="2621" data-end="2995" class="" style="text-align: justify;"><strong data-start="2621" data-end="2654">5. Whole wheat crackers</strong><br data-start="2654" data-end="2657" />When the body lacks carbohydrates, protein and fat will be forced to serve as an alternative energy source, leading to the risk of muscle atrophy and other negative effects. To prevent this, you can choose oatmeal or whole wheat cookies, combined with low-fat milk or low-fat cheese to supplement carbohydrates gently but effectively.</p>
<p data-start="2997" data-end="3342" class="" style="text-align: justify;"><strong data-start="2997" data-end="3009">6. Banana</strong><br data-start="3009" data-end="3012" />With a carbohydrate content of up to 80%, bananas provide a quick source of energy for active muscles. In addition, minerals such as magnesium and potassium in bananas also play an important role in maintaining muscle and nerve function, supporting protein synthesis and minimizing the risk of cramps or injuries during exercise.</p>
<p data-start="3344" data-end="3699" class="" style="text-align: justify;"><strong data-start="3344" data-end="3373">7. Low-fat Greek yogurt</strong><br data-start="3373" data-end="3376" />Low-fat Greek yoghurt, with its thick texture, high protein content, and low sodium and sugar content, is an ideal choice for a snack before an aerobic workout. In addition to providing sustained energy, it also supports muscle growth and fat burning, and prevents hypoglycemia during exercise.</p>

<p><span style="font-weight: 400;">What to eat for optimal recovery after exercise?</span></p>

<p style="text-align: justify;"><span style="font-weight: 400;">After each exercise session, our body has a special need for nutrition to recover and restore energy. However, because at this time we may feel a lack of appetite and digestive juices have not been fully secreted, experts recommend waiting about 20 to 30 minutes for the body to fully recover, then taking in a liquid or semi-liquid dish, before eating a main meal after about 50 to 60 minutes. Here are some ideal food and drink options to help you recover optimally after exercise:</span></p>
<p data-start="0" data-end="283" class="" style="text-align: justify;"><strong data-start="0" data-end="20">1. White fish</strong><br data-start="20" data-end="23" />White fish such as cod, sea bream and halibut are low in calories but packed with vitamins, calcium and magnesium. With a mild flavour and low-fat content, they provide easily digestible protein and are great for post-workout nutrition.</p>
<p data-start="285" data-end="614" class="" style="text-align: justify;"><strong data-start="285" data-end="295">2. Grapes</strong><br data-start="295" data-end="298" />Grapes contain organic acids and anthocyanins, which help reduce fatigue and muscle soreness by breaking down lactic acid. Furthermore, they are rich in vitamins C and D, which help strengthen bones and restore energy quickly. However, be careful not to eat too many grapes, as fructose can have negative effects if consumed in excess.</p>
<p data-start="616" data-end="908" class="" style="text-align: justify;"><strong data-start="616" data-end="638">3. Protein smoothie</strong><br data-start="638" data-end="641" />Protein smoothies are a great option for those who need a quick and convenient meal. These ready-to-eat smoothies typically have a carb:protein: fat ratio of 2:6:1, providing a quick boost of post-workout nutrients without too many calories.</p>
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<p data-start="910" data-end="1165" class="" style="text-align: justify;"><strong data-start="910" data-end="924">4. Tofu</strong><br data-start="924" data-end="927" />Tofu, made from soybeans, is a perfect source of plant-based protein that is low in fat, rich in unsaturated fatty acids and minerals such as calcium and potassium. It is easy to digest and helps you recover quickly after exercise.</p>
<p data-start="1167" data-end="1412" class="" style="text-align: justify;"><strong data-start="1167" data-end="1185">5. Chicken breast salad</strong><br data-start="1185" data-end="1188" />Chicken breast is a source of essential amino acids that form protein, helping to effectively restore muscles. Combined with fibre-rich salad, this dish is not only good for weight loss but also provides essential nutrients for the body.</p>
<p data-start="1414" data-end="1613" class="" style="text-align: justify;"><strong data-start="1414" data-end="1429">6. Orange juice</strong><br data-start="1429" data-end="1432" />Orange juice is a great choice after a long workout. The citric acid in orange juice helps restore lost muscle glycogen, while also providing moisture and vitamin C, which soothes muscle cells.</p>
<p data-start="1615" data-end="1830" class="" style="text-align: justify;"><strong data-start="1615" data-end="1628">7. Salmon</strong><br data-start="1628" data-end="1631" />Salmon is rich in protein and omega-3 fatty acids, which are great for rebuilding damaged muscles after intense exercise. Not only is it easy to digest, salmon is also rich in vitamin D, which helps support bone and joint health.</p>
<p data-start="1832" data-end="2067" class="" style="text-align: justify;"><strong data-start="1832" data-end="1843">8. Grapefruit</strong><br data-start="1843" data-end="1846" />Grapefruit is rich in vitamin C, folic acid and potassium, which help the body recover after fatigue from exercise. The pectin in grapefruit helps reduce cholesterol and improve cardiovascular function while promoting metabolism.</p>
<p data-start="2069" data-end="2283" class="" style="text-align: justify;"><strong data-start="2069" data-end="2092">9. Egg whites</strong><br data-start="2092" data-end="2095" />Egg whites are high in high-quality protein and vitamin B2 and low in calories but keep you feeling full for a long time. This is a great choice for muscle recovery and weight maintenance after exercise.</p>
<p data-start="2069" data-end="2283" class="" style="text-align: justify;"><em>Photo: manondevelder, marieheyman, evarankiin, wolfiecindy, linmick</em></p>
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Chocolate Milk or Water: What’s Best Before and After Your Workout?

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