Fuel like a champ: Andre De Grasse drinks milk, and you should too

When it comes to peak performance, the smallest details can make the biggest differences. Olympic champion Andre De Grasse knows that top-tier results don’t just come from training hard–they come from training smart. That’s why he doesn’t skip any steps, especially when it comes to the basics–like grabbing a glass of milk.

“You don’t have to be an elite athlete to fuel like one,” De Grasse says. “Milk is one of the most accessible ways to support your performance.” Partnering with Dairy Farmers of Ontario, De Grasse is sharing how proper nutrition–including local Ontario milk–is a vital part of his routine, through training, racing and recovery.

One glass of milk, with 15 essential nutrients–including 9 grams of protein–is the simple fuel you need to help you achieve a personal best. Milk fulfils more than just the protein component of fuelling; its unique mix of nutrients, including fluid, protein, carbohydrates and electrolytes, are ideal for replenishing your body.

After tough workouts, De Grasse aims to have a smoothie ready–made with milk to hydrate and replenish protein–and ensures he gets in a proper cooldown and athletic therapy to facilitate recovery for the next session. Later, he fuels with protein, veggies and, ideally, milk and cookies for dessert.

Hitting the wall is real–fuel matters

“My heavy speed endurance workouts have me hitting a wall,” he says. “When I get to that point, it becomes a mental game–I’m focusing on deep breaths and just pushing through, because I know the pain will make me faster. Knowing I’ve fuelled properly—especially with things like milk that help me stay hydrated and strong—makes it easier to fight through those moments.”

At the Florida Relays in Gainesville, Fla., in early April, De Grasse started the outdoor season strong, taking double victories. He’s on track to continue his comeback after missing the 100m and 200m finals at the Paris Olympics; he’s also mentioned he’d like to go after Donovan Bailey’s Canadian 100m record, which stands at 9.84.

“The World Championships are in Tokyo this year–at a track [where] I won my first Olympic Gold medal,” the 30-year-old said. “[There are] a lot of good memories going into that one. But it’s a process to get there–I gotta make sure I’m sticking to my training program and eating right.”

Milk is a simple, powerful solution

Everyday choices–like how to replenish lost nutrients after a workout–can be the difference between a good run and a personal best. Balancing nutrition with a busy schedule can be a battle on its own, but milk is the simple fuel to help you achieve your goals.

So, don’t hesitate to reach for that glass of milk. For training, performing or recovering, milk delivers steady energy, key vitamins and minerals and critical post-race recovery support. From beginners to elites, milk helps all athletes break through their barriers.

This story was produced in partnership with Dairy Farmers of Ontario.