It has been proven and well documented that milk is the perfect choice for recovery from HIIT or high-intensity training.
If one looks at the recommendations for recovery in terms of carbohydrate and protein, the suggested amounts are equal to a 3:1 ratio of carbohydrate to protein. This ratio guarantees perfect recovery for the body, especially after high-intensity exercise, training or race, when glycogen stores will be completely or close to completely depleted. This can be even enhanced if carbohydrate is in a fast release form and protein is easily digestible. The milk sugar (lactose) and whey protein in milk ensure this balance, making it an ideal recovery choice. What is more, milk is a good source of minerals and electrolytes, which are also important for rehydrating after exercise.