Full fat milk

A glass of full fat milk contains all essential amino acids needed for optimal muscle growth, recover and repair after a grueling workout. Milk is comprised of casein and whey proteins in a ratio of 80% casein to 20% whey, both of which are high-quality, easily-digestible proteins. Besides that, it offers a full package of electrolytes like calcium, potassium, magnesium and sodium. And finally, the dietary fats found in whole milk help slow down the absorption of protein while also reducing the release of insulin at those times of the day when the last thing you need is elevated insulin levels. If you want to get the most bang for your buck, drop the skimmed milk and return to the original, full fat version.

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