“Dairy gets a bad rap,” White says. “But you get a lot of bang for your buck with milk products.” In addition to supplying your body with water, they help you maintain electrolyte balance as you sweat. Of course, dairy offers protein and energy-revving carbohydrates as well. And a glass before bed could make your muscles feel better in the morning—a study published in Medicine & Science in Sports & Exercise found that drinking casein (one of the proteins in milk) at night boosted muscle recovery and growth.
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