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It’s the perfect pre- or post-dance snack. You can stock up on small containers of shelf-stable milk (such as Horizon’s 8-ounce cartons); they don’t even need to be refrigerated. Two cups deliver more than 16 g of high-quality, filling protein that will satisfy your hunger and help keep you hydrated. In one study, women who had 18 g of protein 20 minutes before strength-training torched almost 9% more calories at rest 24 hours later than if they didn’t drink the pre-workout milk.

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