Contrary to popular belief, you don't need massive amounts of protein after a workout. You could find that in popular protein shakes, but so much easier you could mix up a glass of low-fat chocolate milk and get the same benefits. Plus, the caffeine in chocolate dilates and relaxes blood vessels, helping oxygen-rich blood reach your muscles more quickly and efficiently.
More advantages of just regular milk…
With hydrating water, muscle-healing protein, refuelling sugar and bone-healthy calcium in every glass, milk is great for those upping their activity levels. A warm glass around bedtime may also help you drift off and get the rest you need, thanks to its slow-digesting casein proteins and ability to boost sleep-inducing serotonin and melatonin.
Create a healthy and very yummy refuelling boost by a fruit shake. Perhaps :
300ml cold milk
Three large scoops vanilla ice cream
extra strawberries (to serve optional)
Blend all until smooth and creamy.