WASHINGTON — Got milk?  It could  be the best way to rehydrate after strenuous exercise.

In a new small study, researchers in Australia subjected 15 men to four grueling cycling workouts.  Each time, they were given a different recovery beverage — milk, a milk alternative or the sports drink Powerade.

In all cases,  the milk-based drinks led to better fluid retention, with a milk-based meal supplement producing the best results.

The researchers say milk and milk alternatives perform better because they provide a balance of protein, carbohydrates and sodium.

But there was an uncomfortable side effect: The sports drink went down easy, but the cyclists who drank milk were more bloated and felt fuller.

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