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Seem to remember a sports nutrition person saying skimmed or semi-skimmed milk is good. Same protein content but the fat in whole milk isn’t doing anything useful, may even slow absorption of sugars and protein.
dbr-
ah interesting, I tended to pick whole milk on the assumption the fat wasn't doing anything bad and it tastes nicer
but first search result suggests whole milk 95% of the time, then skimmed if replacing a recovery drink. as you said, the fat may slow protein usage
duncs
Generally before. If you're waiting til you're thirsty then you're already dehydrated.
Grab some hydration tablets, keep a bottle of water at your desk. Sip often.
I've always found a pint of whole milk is one of the better recovery drinks. I'll frequently head into the nearest shop at the end of a longer run or on the way out the gym.
If it's warm out then I can underestimate how much fluid I've lost though. Even if I'm drinking properly before and throughout then sometimes a few hours later I'll realise I'm parched. So I tend to do the pint pretty much straight after, then just try to remember to keep sipping.
And keep an eye on the colour of your wee etc. Easy to tell if you're a dehydrated if it's not pretty clear.