Hydration and Exercise: How to Get It Right
Pack in some protein and carbs
While exercising is good for you, it’s common to incur some minor cell or tissue damage after a workout. Proteins can help repair any damage, so Clark recommends rehydrating with a protein-rich drink after an especially intense workout.
But it’s not just about protein, she says. Because you expend substantial amounts of energy when exercising, "you want about three times more carbohydrates than protein," which is why she recommends flavored milk as fluid replacement.