Yes, this headline sounds like it’s straight out of Charlie and the Chocolate Factory. But, stay with us: chocolate milk can support muscle repair.

So say scientists in Iran, who found the drink contains the perfect combination of carbohydrates, electrolytes, proteins, fats and vitamins for optimal repair. They compared key recovery markers after subjects performed exercise and found chocolate milk and sports drinks to be equally effective for recovery in most cases, but chocolate milk drinkers took six minutes longer to reach exhaustion during their workouts.

Sweet! Marshmallows, optional.

We actually reported the whole post-workout milk thing a while back. Unlike other fluids, it contains the perfect mix of sodium, carbs and protein to help the body rehydrate faster.

To see how a sports drinks stacked up against different kinds of milk products, researchers from Griffith University subjected 15 participants to four rounds of cycling on separate days.

After each session, they consumed a different beverage: cow’s milk, soy milk, a milk-based meal supplement and a sports drink. Their blood and urine was then analysed to determine hydration and nutrient levels.

The result?

While the milk-based meal supplement promoted better fluid retention overall, all of the milk-based products proved superior to the sports drink in terms of rehydrating the body.

However, there was one (major) downside to the findings. The participants reported feeling more bloated and full after pounding milk (which the researchers put down to the protein factor.) Plus, they found the sports drink option way more palatable.

Some other fun facts:

Carbs

There’s no denying potatoes get a bad rap – they’re starchy and often covered in grease or cream. But, they’re also one of the most filling foods (hey, fibre!), so you could consume fewer kilojoules overall if you add some spuds to your diet.

Plus, if you’re a cardio queen, potatoes are as legit an energy source as sugar-based training gels, say University of Illinois scientists.

To max the benefits, enjoy one in the first half of your day, before you workout, when the kJs will be used for powering your muscles, says dietitian Amanda Conway. And eat them roasted or baked with a healthy fat and protein to negate a blood-sugar spike. Too easy!

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