Chocolate milk to the rescue!

Don’t skimp on dairy. One easy way to sneak more protein into your diet is to down a glass of chocolate milk after a match. “The nice thing about milk, especially for women, is that it contains many bone-building nutrients, like calcium, whey protein, and vitamins A and D,” says Su-san M. Kleiner, Ph.D., R.D., the author of Power Eating (Human Kinetics) and an assistant professor of nutritional sci-ences at the University of Washington. In fact, one recent study found chocolate milk to be just as effective as preformu-lated recovery drinks in helping muscles recover after a workout.