TIme Magazine recommends milk after exercise

Assuming you eat normally and aren't on a super-restrictive cleanse or elimination diet, you’re probably not at risk for any sodium or electrolyte shortages, Armstrong explains. The volume of liquid you consume is the important thing. “During exercise, the average person ought to be drinking about a half a quart of water every 30 minutes, or a full quart in an hour, to replace the fluids they’re losing,” he says. (If you’re worried you’re not drinking enough H20, monitor your urine. If it’s dark yellow, you need to drink more.) But if you’re the type who does exercise vigorously for long periods, “a complex source of nutrients is likely to have a positive impact on fluid retention,” says Ben Desbrow, associate professor of sports nutrition at Griffith University’s School of Allied Health Sciences in Australia. Desbrow’s researchhas compared different milk-based beverages to water and sports drinks, with a surprising champ.“Milk is an ideal recovery beverage,” he says. “It is well retained and is a great source of protein, carbohydrate, vitamins and minerals.”