Fullfat cheeses can also boost your calcium intake, but they contain saturated fat. Hence, be sure to carefully balance cheddar with crackers, swiss on a sandwich, and cream cheese on a bagel into an overall lowfat diet. There is no reason to avoid milk before or after exercise. If anything, milk fat slows digestion, so choose lowfat milk. Research indicates milk drinkers are not fatter than milk avoiders.
Soft drinks are sugar water, nutritional zeros.