What is it?
Comes from cows. Or goats, sheep, or (formerly) our mothers. Probably hamsters and many other mammals too, technically speaking.
But here we’re mainly concerned with the bovine-bequeathed version of liquid white goodness. Because it’s sensationally good for runners, especially as recovery nutrition and hydration after a race, long run or high-intensity session.
What do I do with it?
Making porridge or adding it to a low-sugar muesli or breakfast cereal is an obvious way to get some of that wholesome milk down your gullet. Though simply downing a pint of milk after a long run is an even more direct route to optimal recovery halo-wearing.
Another popular, nutritionally excellent and more fun option is to make a smoothie. A simple but delicious one uses full-fat milk, a banana and a heap of crunchy peanut butter (other nut butters are available), or variations on this theme – shove it all in a blender and press play.
Why is it good for my health?
Endurance athletes of all levels need protein as a response to exercise, and milk is the perfect recovery drink.
Milk has protein, but is also ideal for replacing carbs, electrolytes and rehydrating you – all in an easily digestible form. It’s also much better than chocolate or flavoured milk, because those drinks are often packed with sugar.
Alternatively, you could use soya milk to make it vegan. But beware hemp, almond and oat milks, as they have no protein or carbs; they’re just expensive water.
