Chocolate Milk: An Ideal Post-Recovery Drink

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A growing body of research suggests that chocolate milk may be an ideal post workout recovery drink, especially when consumed within 30 minutes of intense physical activity.1

About 85% water and low in fat, chocolate milk rehydrates while providing a unique carbohydrate-protein combination that aids in the quick recovery of muscle tissue and replenishes electrolytes, such as sodium and potassium, lost through sweating.1

During a workout, the muscles use stored carbohydrates (glycogen) as energy. As the glycogen gets used up, it becomes harder to continue exercising at a high intensity. Consuming carbohydrates right after a workout helps replenish muscle glycogen stores quickly so that you can get the most out of your next day’s workout.

Studies suggest that a beverage containing protein and carbohydrates such as chocolate milk may be as or more effective as a post-workout recovery beverage than a sports drink which containing only carbohydrates.1-3

Studies also indicate that drinking milk following resistance activity may encourage muscle gain and fat-loss.4-5

To learn more about the role of chocolate milk as a post-recovery drink, visit


1. Karp JR, et. al. Chocolate milk as a post-exercise recovery aid. Int J Sport Nutr Exerc Metab. 2006; 16(1):78-91.

2. Williams MB, et. al. Effects of recovery beverages on glycogen restoration and endurance exercise performance. J Strength Cond Res. 2003;17(1): 12-19.

3. Niles ES, et al. Carbohydrate-protein drink improves time to exhaustion after recovery from endurance exercise. Journal of Exercise Physiology Online. 2001;4(1):45-52.

4. Hartman JW et al. Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. Am J Clin Nutr. 2007;86:373-381.

5. Wilkinson SB et al. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Am J Clin Nutr. 2007;85:1031-1040.

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