For effective recovery, a person needs around 20 to 25g of protein and 1.2g of carbohydrate per kg of body weight within half an hour of exercising. For a person weighing 70kg, that means:
- 500ml semi-skimmed milk
- 3 tbsp sweetened cocoa powder
- 1 banana
- Mix the low-fat milk with the sweetened cocoa powder and heat in the microwave if preferred
- Combine this recovery drink with a banana in order to consume the right quantity of carbohydrate.
The composition of Nesquik is ideal as chocolate milk. You can also use this as a recovery drink. Those using pure cocoa powder must add around 30g sugar as the cocoa powder does not contain carbohydrates.