Calcium pills can also provide calcium, but a pill simply does not replace the vast array of nutrients found in whole foods. There is no reason to avoid milk before or after exercise. If anything, milk fat slows digestion, so choose low fat milk. Milk is not fattening. Research indicates milk drinkers are not fatter than milk avoiders.
Soft drinks are sugar water, nutritional zeros.
Nancy Clark, MS, RD specializes in nutrition for exercise. She offers private nutrition consultations at Sports Medicine Brookline.