After Your Workout, You Can Drink Milk

It’s been said that after a workout, you can drink milk to help your body recover. But is this really true? Let’s take a closer look at the science behind this claim.


Drinking milk after a workout can help to refuel your body and replenish the energy that was burned during physical activity. Milk also contains essential nutrients such as calcium and protein, which can help to build and repair muscles. In this article, we will explore the research that supports the claim that drinking milk after a workout can benefit your body and overall health.

Benefits of drinking milk after a workout

When it comes to recovering from a strenuous workout, nutrition matters just as much as your actual workout routine. Drinking milk post-workout can help your body to restore fluids, rebuild muscle and replenish energy stores. It is a popular choice among athletes for its combination of essential nutrients that are needed for optimal muscle recovery after an intense physical activity.

Milk contains carbohydrates and proteins which help replenish energy stores and build muscles. Carbohydrates accelerate the rebuilding process while proteins contain amino acids that repair muscle damage. Milk also provides ample amounts of electrolytes such as sodium and potassium. These electrolytes promote equilibrium in the body while helping cells absorb water, preventing dehydration after heavy sweating during a workout. Additionally, milk is known to release several hormones which foster cell growth needed for muscular development or maintenance after certain types of exercises.

Other than its abundant nutrients, milk is a great source of calcium which strengthens bones and teeth; reducing the risk of osteoporosis (weak bones) in those who exercise frequently or intensely. Milk also contains Vitamin D, another mineral that contributes to bone health. Vitamin D can reduce joint pain and injury related to intense physical activities such as running or lifting weights.

In short, nutritional benefits offered by drinking milk after a workout can maximise your athletic performance and help diminish potential injuries or pain linked with intense physical exertion. Before you head for your next gym session, ensure that you check off drinking some healthy dairy on your list – because we all know nothing’s better than curling up with a glassful afterwards!

Types of Milk

When it comes to drinking milk after a workout, there are many types to choose from. Milk is a great source of protein and essential nutrients, making it an ideal choice for a post-workout snack. Different types of milk, such as cow’s milk, almond milk, and soy milk, all contain different levels of protein and nutrient benefits for athletes. Let’s take a look at the different types of milk available and the benefits they offer.

Cow’s Milk

Cow’s milk is the most common type of animal milk consumed around the world. It is widely used to make dairy products such as cheese and yogurt. Cow’s milk contains all the essential nutrients for good health and supports healthy bones, teeth, and muscles. There are three main types of cow’s milk available on the market today: whole milk, reduced-fat, or non-fat.

Whole milk is considered a “complete” food because it includes all the essential vitamins and minerals that our bodies need. It is high in saturated fats so people with heart disease should limit their consumption of whole cow’s milk and consider reducing fat variations instead. However, children under two years of age should be given whole cow’s milk because they need full-fat sources of energy and nutrition for proper growth and development.

Reduced-fat cow’s milk (also referred to as 2% or reduced fat) has less fat than regular whole cow’s milk but still contains some of the beneficial nutrients found in full-fat varieties. One cup can provide up to 30% of your Daily Value for calcium, one fourth of your daily value for Vitamin D, 10 grams of protein and other important nutrients like magnesium, phosphorus, zinc, riboflavin (vitamin B2), potassium, vitamin A, vitamin B12 and pantothenic acid. This type may be an excellent choice for people who are looking to control their calorie intake without sacrificing important vitamins and minerals found in high quality protein sources such as dairy products.

Non-fat (or skim) cow’s milk has had all its fat removed making it virtually free from calories yet still containing other beneficial vitamins and minerals like those mentioned above which support overall health while helping reduce cholesterol levels if consumed regularly as part of a balanced diet low in unhealthy fats.. Non-fat milks have been discovered to have beneficial effects on appetite hormones leptin which reduces hunger cravings as well as ghrelin that reduces dietary intake by decreasing hunger pangs particularly when trying to lose weight or maintain a healthy body weight over time

Soy Milk

Soy milk is a plant-based liquid made from soybeans. It can be used as a dairy-free alternative to cows’ milk, and it has been around for centuries in Asian cultures. This beverage is popular not only as a dairy alternative but also for its health benefits. Soy milk contains no cholesterol and fewer calories than regular cow’s milk, making it an ideal choice for those trying to watch their weight or cholesterol levels. In addition, many varieties of soy milk contain added calcium, vitamins D and B12, and other nutrients which may promote good health. Its rich texture simulates cow’s milk more than other plant-based milks and makes an excellent choice when making hot chocolate or tea lattes – or enjoyed plain with cereal.

Almond Milk

Almond milk is a dairy-free, plant-based alternative to cow’s milk that is derived from crushed almonds, then strained until the desired consistency and sweetness are achieved. Due to its unique composition and lack of animal-derived ingredients, it has seen increased demand over the past years. In addition to being free of cholesterol, almond milk contains healthy fats that promote optimal health and growth. Due to its low calorie count (only 40 calories per cup), almond milk can be a great choice for health conscious individuals seeking a low calorie post-workout drink.

With its natural sweetness, almond milk can add some flavor complexity to a smoothie or post-work recovers shake, when used as an alternative for cow’s milk. For those seeking added nutrition without sacrificing taste, almond milk is an excellent source of Vitamin E (1 cup contains 45% of your daily needs) which helps maintain healthy skin and tissue repair; as well as minerals such as phosphorus (38% Daily Value) and magnesium (12% DV). Almond milk does not contain any bacteria, so unlike cow’s milk it does not require refrigeration until it has been opened.

Nutritional Benefits

Drinking milk after a workout can provide excellent nutritional benefits. Milk is a great source of protein and contains amino acids that can help repair your muscles after a workout and help them to grow. Additionally, milk contains healthy fats, as well as carbohydrates, which can help to restore energy levels and provide quick-release energy to help your body recover after a workout. Let’s take a closer look at the nutritional benefits of drinking milk after a workout.


Protein is essential for muscle repair and growth and is a top priority for athletes after a workout. Milk contains two unique types of protein — casein and whey, which contribute to the total proteins in milk, providing all nine essential amino acids that your body needs. Whey protein is easily absorbed by your muscles and helps begin the muscle recovery process immediately after consumption. Meanwhile, casein provides a slow-release source of amino acids great to consume before bed because the protein will continue to get released while you sleep. A single cup of skim or low-fat milk contains 8 grams of high-quality protein and research shows that people who consume cow’s milk are more successful at building muscle than those who do not.


Drinking milk after a workout has several benefits, especially when it comes to helping build stronger bones. Milk is particularly high in calcium – an essential mineral for healthy bones that’s rarely found in other foods. Calcium helps strengthen the bones and reduces the risk of bone fractures. The body needs around 1,000 milligrams of calcium per day for optimum bone health, and a single glass of low-fat milk provides 30% of the recommended daily intake. For those who follow a vegan diet and do not consume animal based products, calcium can be found in plant-based sources such as broccoli, kale, beans and fortified products such as orange juice and non-dairy milks like almond milk or soy milk.

Aside from increasing bone strength, drinking milk after exercise also helps replenish lost electrolytes due to dehydration caused by intense physical activity. It’s natural sugars can help restore glycogen levels while its protein provides essential amino acids necessary for repairing muscle tissue broken down during exercise. As an added bonus, the sodium present in milk can help with fluid retention or hydration levels—which is especially important if you’re engaging in strenuous activities outdoors in warmer temperatures where you may be at risk of becoming dehydrated quicker.

Vitamin D

Vitamin D is essential for promoting strong bones and teeth, and improving immunity. Aim to get 10–20 micrograms of vitamin D each day. Milk is a good source of vitamin D, with 120mL (half a cup) providing about 3–4 micrograms. Choose either skim, reduced-fat or full-fat milk and check that it’s fortified with vitamin D – this will be shown as an ingredient on the label. If you select white cheese, 2 slices provide around 2 micrograms and 3 heaped tablespoons of yoghurt contain between 1–2 micrograms. Protein-rich foods such as lean meat can also be a good source of vitamin D but these foods are far lower in calcium than dairy foods so can’t replace diary products in your diet unless you have an allergy or intolerance to dairy products. Consider taking a multivitamin supplement, either daily or during winter months when there is less sunshine, if you think you may be Vitamin D deficient to ensure you meet your needs for this important mineral for bone health.

Tips for Drinking Milk After Workout

Drinking milk after your workout can help you to replenish nutrients that are lost during exercise and refuel your body for the next workout. Milk is a source of high-quality protein, carbohydrates, and vitamin D, which can help to replenish glycogen stores, reduce muscle soreness, and support healthy bones. Let’s discuss some tips for drinking milk after your workout to maximize these benefits.

Choose the right type of milk

When it comes to choosing the best type of milk after a workout, you should opt for low fat or skimmed varieties. The key here is to aim for something that’s not too high in fat and calories yet still offers muscle-building nutrients. Whole, reduced fat and two percent milk won’t provide the same range of benefits as skimmed, low-fat and lactose-free milks do. For example, many reports show that full-fat dairy can affect your body’s ability to oxidize all types of fats in addition to carbohydrates, meaning full-fat dairy could actually reduce the post-workout metabolic benefits you get from consuming carbohydrates and proteins after exercise instead of promoting them.

When it comes to flavoring, if you’re going down the whole milk route then consider trying organic vanilla or plain sugar varieties which have been made with whole organic sugar or stevia instead of artificial sweeteners. If you go for a flavored plant-based selection, try opting for flavours like almond or cashew milks which are naturally lower calorie than cow’s milk versions. It’s also important to steer clear from products marked as “sports nutrition” or “performance milks” as these often contain additional processed ingredients making it difficult to determine their nutritional value and where they fit into an overall healthy diet plan.

Drink it within 30 minutes of finishing your workout

Strength coaches, dietitians and certified athletic trainers who have studied the science of nutrition strongly suggest that it is best to drink your milk as soon as possible after you complete a workout. Your window of opportunity here is relatively small—ideally, it is best to consume your milk within 30 minutes post-workout. This is when the body begins to repair itself and replenish the natural energy that was expended during physical exercise. During this window of time, a source of protein helps to rebuild muscle tissue better than any other nutrient and that’s where milk comes in. Milk boasts an optimal balance of essential amino acids and helps jump-start the recovery process — replenishing energy levels quicker than many other forms of dairy or non-dairy protein shakes and lean meats. Studies also demonstrate that drinking milk after physical activity ends can aid athletes in increasing lean muscle mass better than consuming soy, rice or nut-based beverages.

Don’t drink too much

Although drinking milk after a workout can certainly provide many benefits, it is important to be mindful when consuming the beverage. Too much milk after an intense exercise routine can put you at risk for certain medical issues that can detract from your overall goal of improved health. You should be aware of the amount of milk that you’re drinking and if you have any underlying medical conditions, it’s recommended that you consult a professional first before adding milk to your post-workout routine.

In general, it is safest for people to drink 8 ounces or less of cow’s milk after a workout. With cow’s milk, 8 ounces is a moderate amount that will provide beneficial proteins and minerals without going overboard. Drinking too much cow’s milk can lead to increased gas, cramping, nausea and even diarrhea from excess sugar contained in the beverage if consumed in large amounts on an empty stomach.

Certain types of dairy beverages are also lower in sugar than cow’s milk and should be consumed with caution as well. Soy, almond and coconut drinks often contain added sugar which should factor into your decision making process when reaching for a dairy option post-exercise. Additionally, other variations such as lactose free yogurt or reduced fat cheese are available depending on individual health goals and medical history.


In conclusion, milk can be a great post-workout beverage choice for replenishing energy and helping with muscle recovery. Milk is an affordable and widely available option that can replace expensive sports drinks. It is important to remember that if you choose to incorporate milk into your post-workout routine, you should consider the amount of fat your body requires while eating healthily. One glass of milk should provide enough protein, carbohydrates, and electrolytes necessary for muscle recovery after an intensive workout. If you are concerned about consuming dairy products, non-dairy milks may be used as a substitute source of protein and carbohydrates instead.

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