Few drinks are as high in health-boosting nutrients as milk.

This staple contains protein, carbs, and key vitamins and minerals that make it a smart choice – especially for runners. (But choose fat-free or one-per cent varieties to reduce your intake of saturated fat.)

Now, thanks to new processing techniques that help suspend tiny micro particles of fat in milk, even fat-free varieties (which actually have about half a gram per cup) have a creamier taste.

Here’s how milk can do the runner’s body good.

Build strength >
As a kid, you learned milk is a standout source of calcium (vital for bone health and muscle contraction), supplying about 30 per cent of your RDI (Recommended Daily Intake).

Milk also contains more than 10 per cent of your RDI for potassium, which supports both fluid balance and healthy blood pressure.

Beat soreness
One cup of milk provides 18 per cent of the RDI for protein.

Studies show that milk protein (made of whey and casein) may stave off muscle soreness. And a new study concludes that milk does a better job of lowering markers of muscle damage post-workout than sports drinks do.

Refuel muscles
Milk has about 12 grams of carbs per serving in the form of lactose, a sugar that helps refuel muscles.

Lactose intolerant runners have trouble digesting this sugar, and drinking milk can cause GI issues.

Fortunately, lactose-free versions make it possible for sensitive runners to enjoy milk.

Improve performance
Milk is fortified with about 25 percent of your AI (Adequate Intake) for vitamin D, which many runners fall short on and may be important for endurance and speeding recovery.

Milk has a quarter of your needs for vitamin B3, which runners – especially women – need to help maintain high mileage.