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Muscle soreness, which can be pretty painful, often results from waiting too long after a workout to refuel. Aim to do that within 30 minutes with a mix of carbohydrates and protein like chocolate milk, Felton says. A study shows that it may be the best post-exercise drink. It has twice as many carbs and protein as regular milk, which is exactly what you need for muscle recovery after training. The water in the milk replaces the fluids you lost while sweating and that keep you hydrated. Headaches are just one of the many consequences of dehydration.