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Stay Real With Milk

Milk offers real food, for real recovery. Many athletes are surprised to learn that regular white milk outperforms sports drinks and even water for hydration. And, after training or an intense workout, the ingredients in chocolate milk have been shown to have the right stuff to help your body recharge.

In addition to helping replace lost electrolytes (like potassium and sodium), chocolate milk has what the nutrition world refers to as the ‘golden ratio’: four times as much carbohydrate as protein. This mix is recognized as providing the carbs you need to refuel with protein to help restore and repair strained muscles. White and chocolate milk are also natural sources of vitamins A and D and calcium, the nutrient your body needs to maintain bone health.

Of course, milk is always ready to go, but here’s a great power recipe that give you the comeback you need, without artificial ingredients:

Superfood Smoothie Bowl

This delicious smoothie is packed with amazing, real food ingredients to kickstart muscle recovery. Even better, it takes just a few minutes to make.

1/2 cup 1% milk ~ vitamin A, D, B12, riboflavin, calcium, phosphorus, potassium, selenium, carbohydrates

1/2 cup low-fat cottage cheese ~ high in antioxidants, relieves muscle cramps, aids digestion, boosts immune system

1 tsp spirulina ~ high in antioxidants, protein, B1, iron, and calcium

2 handfuls fresh spinach ~high in antioxidants, iron, vitamins A, C, and K1, folate, calcium

1/2 banana ~ potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6

1 tbsp honey ~ maintains blood sugar levels, speeds post-workout muscle recovery


1 kiwi, sliced ~ high in antioxidants, fibre, vitamins C, K, and E, folate, and potassium

1 cup fresh blueberries ~ high in antioxidants, contributes to brain health, alleviates inflammation, supports digestion and heart health

1 tbsp chia seeds ~ for omega-3 fatty acids, carbohydrates, protein, fibre, antioxidants, and calcium


Combine milk, cottage cheese, spirulina, spinach, banana, and honey in a blender and mix until smooth. Add sliced kiwi and blueberries. Sprinkle in chia seeds and enjoy!


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