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Milk (0% / skim / no fat) for Post-Workout Recovery
3.5g 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
3.5g
Daily target (70kg)
~126g
1 cup
9g
Servings/day to hit target
14×
Why it works for post-workout recovery
For post-workout recovery, look for fast digestion, complete profile, leucine ≥ 2g per serving. Milk (0% / skim / no fat) checks those boxes — skim milk — all the protein, none of the fat. slightly higher protein per 100g than whole milk because fat is removed.
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