6. Low-fat chocolate milk
The perfect recovery ratio of carbohydrates to protein is 4:1, according to a growing collection of studies. Chocolate milk matches this ratio better than any sugary sports drink, turning the lunch box staple into a powerful recovery option. A recent study from the journal Applied Physiology, Nutrition, and Metabolism also found exercisers are able to retain more than twice the amount of fluid in chocolate milk than in a sports drink after a workout, meaning the body is able to absorb more protein with less volume.
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