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Believe it or not but the best time to kick back with a cold glass of milk may be right after your daily workout. A new Canadian study by researchers at McMaster University in Hamilton, Ontario, found that those who drank milk after a strength-training workout gained more muscle and lost more fat than those who choose to fuel up with a sports drink or soy-based drink instead. By drinking roughly two cups of skim milk after working out, the study’s participants lost twice as much weight and gained approximately 3 more pounds of muscle than those who consumed a sports drink, for example. The study was funded in part by the US Dairy Council and the Canadian Institutes for Health Research. Professor Stuart Phillips, associate professor of Kinesiology at McMaster University and lead researcher of the McMaster study, points out that the Dairy Council held no scientific sway in the study’s findings. “They had no say in how we ran the study, over what we did with the data and what we wrote in the final journal article, and they could not block us in any way from publishing,” says Dr. Phillips. The Canadian study isn’t the only evidence supporting milk’s sports-recovery impact. Several recent US studies claim that chocolate milk is another excellent post-workout beverage. Chocolate milk boasts more carbs than regular milk—carbohydrates taken after intense exercise help replace glycogen, the fuel our muscles burn when we exert ourselves.  Another British study found that consuming a glass of 2% milk was a more effective means of restoring important minerals like sodium and potassium after exercise than sports drinks and water. What does milk have that Gatorade doesn’t? Both contain high levels of carbohydrates, which provide necessary fuel, but unlike most commercial sports drinks, milk contains protein. “Sports drinks such as Gatorade are designed to promote hydration and restore lost electrolytes like sodium and potassium as well as provide a source of energy, i.e., carbohydrate,” explains Dr. Phillips. “Gatorade does not, however, contain any protein. Thus, after lifting weights, when you need to repair and replace damaged proteins and build newer muscle, you need to have protein. Milk provides the highest quality protein available. In fact, while isolated soy proteins and milk proteins are considered to be nutritionally equivalent they obviously are not when it comes to promoting gains in lean mass, as our study shows. Thus, milk would be considered a recovery and restoration drink.” Victoria, B.C. based dietitian Danielle Van Schaick agrees. “There is a lot of controversy surrounding milk these days, but the evidence on the health benefits of milk has always made it a nutritional superstar in my mind,” she says.  “I believe that there is no other single food that provides as much nutrition as a glass of milk.  It is the number one source of calcium, phosphorus, riboflavin and vitamin D, and is among the top three sources of protein, vitamins A and B12, potassium, and zinc. Unlike Gatorade and similar drinks, milk provides and average of 8 grams of protein per 1-cup serving.” Sports drink companies are catching on to the increased emphasis on protein, however, creating such protein-enriched options as Endurox R4. Milk also offers a natural source of essential vitamins and minerals that sports drinks just can’t equal. Milk is a good source of calcium, vitamin D, vitamin A and K, riboflavin, vitamin B12, potassium and iodine. Calcium, vitamin D and vitamin K have long been linked to good bone health. Riboflavin and vitamin B12 are involved in maintaining cardiovascular health, among other functions.  Riboflavin has even been shown to reduce migraine headaches among sufferers. Eating calcium-rich foods, especially low fat dairy products such as cow's milk, yogurt and kefir, as part of a low-calorie diet has been linked to improved weight loss and an increased rate of fat burning—especially around the waistline. Milk may also play an important role in preventing obesity among children. A few studies have reported that high calcium intake is associated with decreased risk of obesity, and that as little as two serving of dairy (yogurt, cheese, milk) a day can reduce the risk of excess weight gain among children. Organic milk may have a nutritional boost over commercial products. A 2004 research project conducted at the University of Aberdeen in Scotland, found that organic milk contains up to 71% more omega-3 fats than regular milk. Omega-3 fatty acids play a significant role in preventing heart disease and arthritis. The reason may be due to a more natural diet for the cows. Heading off to the gym? Make sure to pick up a carton of milk on your way out. Your muscles may thank you for it.