What’s the best recovery drink after training or competition?
Believe it or not, all the latest research suggests that it’s chocolate milk.
World Championship medal winners Liam Tancock and Caitlin McClatchy both use it all the time but because it’s not cheap, they make their own with Nesquik and powdered skimmed milk.
100g of dried skimmed milk powder
50g Nesquik powder
650ml skimmed milk
• Mix in a suitable container and shake.
• Wait for the froth to settle.
• Top up to 1 litre with cold water.
• Shake again.
• This recipe makes three to four servings.
The skimmed milk and dried milk powder supply you with all the protein you need to start recovery fast and the chocolate adds the special recovery factor.
A good tip is if you’re going to mix some up, mix up two batches and leave them in the fridge for the next session.
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