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Milk (2% / half fat) for Post-Workout Recovery
3.4g protein per 100g · Complete
Strong pick
After lifting, 20–40g of fast-digesting, leucine-rich protein within a few hours kicks off muscle protein synthesis.
The numbers
Per 100g
3.4g
Daily target (70kg)
~126g
1 cup
8g
Servings/day to hit target
16×
Why it works for post-workout recovery
For post-workout recovery, look for fast digestion, complete profile, leucine ≥ 2g per serving. Milk (2% / half fat) checks those boxes — reduced fat but same protein as whole milk. a good middle ground.
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