With a ratio of 4-to-1 carbohydrates to protein, flavored milks are an excellent choice for athletes to refuel after a workout, says Joel Stager, swimming coach and researcher at Indiana University. In fact, Stager’s drink of choice for his athletes is chocolate milk, but any flavored milk or milk shake will provide the same beneficial results to the body.

Stager recommends athletes drink at least 12 ounces of flavored milk or a milk shake after every strenuous workout.

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