Everyone knows that a good pre-game meal is critical to peak performance. But what is the proper post-workout nutrition in order to fully replenish and recover? Ideally an athlete should, within 30 minutes and up to 2 hours after their workout, consume 3-4 grams per kilogram of body mass of carbohydrates and 1.5 grams per kilogram of body mass of protein (to convert pounds to kilograms divide bodyweight by 2.2).
Fat free chocolate milk has the right mix of carbohydrates and protein 3.25/1. Milk is also 90% water so it will help with fluid loss as well as help rebuild muscle and replace muscle glycogen.
