With hydrating water, muscle-healing protein, refuelling sugar and bone-healthy calcium in every glass, milk is great for those upping their activity levels. A warm glass around bedtime may also help you drift off and get the rest you need, thanks to its slow-digesting casein proteins and ability to boost sleep-inducing serotonin and melatonin.
Chocolate milk is an age-old favourite for endurance athletes. It might sound unhealthy, but it works because it contains the two essential ingredients you need after a workout: carbs to give energy and protein to repair muscles. A homemade fruit milkshake or fruit smoothie does the same job.