Posted: 11/03/2014 at 18:38
I worked with a group of dietitian one of which worked with endurance athlete, her advice was to use milk after a work out. There were 2 reasons, firstly studies had shown that it had a better hydrating capability than sports drinks particularly if the effect was measured over several hours rather than just 30mins. Secondly is a good source of protein and carbs (if its a big work out use Nesquik to up the carbs).
More recently I had a consultation with a dietitian and she reviewed my intake at close to my IM peak training (6hr bike sessions etc) she suggested adding skimmed milk powder to my chocolate milk (and/or white coffee) to increase both the protein and carb hit with out extra volume. You don't need to be shy of carbs if your training 15-20hrs a week so enjoy the opportunity.