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If you "got milk" then that's good.....sometimes milk gets a bad rap. Milk is actually a good post-workout meal if you don't happen to have your protein shake handy (or if you don't do protein shakes like me). Post-workout nutrition is important to help your body recover from intense exercise (especially weight training). You need to replenish your body's reserves so your body will rebuild and repair itself. You don't need to eat immediately after your workout but there is a 45 minute to 1 hour window where replenishing your body's fuel (carbs, protein, fats) will optimize your tissue's repair and growth.
According to research done at The University of Texas Medical Branch in Galveston, milk (fat-free or whole) boosted muscle protein synthesis and growth. And, whole milk increased protein synthesis and growth more than fat-free milk.
Another note: milk is alot cheaper than those designer whey and casein protein powders and drinks! As long as your post-exercise meal consists of carbohydrates, protein and a small amount of essential fats, you will be just fine. You could make a drink, such as a smoothie. The smoothie works great because it is quickly digestible. A ratio of 2g carbs/1g protein is what you need.
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