delivers protein, calcium, potassium and vitamin D - these replenish electrolytes and help build new muscle cells.Hot chocolate's sugars also top up glycogen levels. But the 'dutching' process used to make many mixes (it neutralises cocoa acids and mellows
Dairy can be as polarising as politics. Some athletes claim cow's milk causes stomach aches, aggravates inflammation and produces phlegm; others tout its benefits.Milk products contain loads of vitamin D, calcium and high-quality proteins
) offer protein and omega-3 fatty acids - anti-inflammatory agents that ease aching joints and muscles. And many low-fat dairy products combine doses of protein with calcium, which stimulates muscle contraction.The protein decoderWhey: A milk protein
