Page 23 - Interface February 2026

Hydration is another key benefit. Milk TIMING IS IMPORTANT
contains electrolytes such as sodium, for effective recovery
potassium and calcium, which assist
Optimal recovery occurs within
with fluid retention and rehydration. 30 minutes to two hours after
Research has shown that milk can be exercise. It is very important to
just as effective, if not more so, than replenish your fluid levels,
glycogen stores and muscle proteins
water or traditional sports drinks for
during this period.
restoring fluid balance after exercise.
Milk is an excellent recovery drink as
it contains carbohydrates (lactose),
Beyond immediate recovery,
protein (whey and casein in a
milk also delivers important 1:3 ratio) and electrolytes
micronutrients, including calcium (potassium and sodium).
and vitamin D for bone health and
B-vitamins that support energy www.dairygivesyougo.co.za
metabolism. For athletes and active
individuals, this makes milk a cost- Other options can still work if added sugars, so portion size
effective, accessible and evidence- combined with an additional protein and overall daily intake should be
based recovery option. source and a meal or snack that considered.
provides sodium.
What about dairy alternatives? The bottom line
Plant-based milks can support And flavoured milk? Whether plain or flavoured, milk
recovery, but most do not naturally Flavoured milk remains dairy- offers a simple, effective and
match milk’s nutritional profile. based and retains the core science-backed solution for post-
They are often lower in protein recovery benefits of regular milk: workout recovery. While dairy
and electrolytes and may require protein, carbohydrates, fluid alternatives can be adapted to meet
fortification or pairing with other and electrolytes. The added recovery needs, cow’s milk remains
foods. Soy milk is the closest carbohydrates can be particularly one of the most efficient all-in-one
alternative, offering a comparable useful for replenishing glycogen options – proving that sometimes,
protein content and a more after intense exercise. However, the simplest choices are also the
complete amino acid profile. flavoured options often contain most powerful.

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