Myth or Fact? Chocolate milk is a great post-workout recovery drink.
It’s a fact!
No, your eyes aren’t lying to you. After a tough run, a glass of chocolate milk may be the last thing on your mind. However, that glass of chocolate milk turns out to be more beneficial than anyone could have imagined. Low-fat chocolate milk has long been recommended as a simple (and tasty!) way to get the nutrients your body needs to recover from workouts. The catch: it has to be dairy milk, which appears to have the best protein-to-carb ratio to aid your body's recovery. Plus, it tastes great! Let’s dive in to know more about this interesting chocolate milk fact!
Why is chocolate milk a good post-exercise recovery drink?
20+ studies support the benefits of recovering with the high-quality protein and nutrients in chocolate milk. How you refuel after strenuous exercise can affect how well you perform in your next workout, which is why athletes drink chocolate milk to recover. According to a review of various studies on the effect of chocolate milk on workout recovery, it had "either similar or superior results when compared to placebo or other recovery drinks."
Importance of a post-workout drink
Recovery drinks and shakes are fantastic. They are typically consumed after a workout and provide carbohydrates, electrolytes, fluid, and protein. Any post-workout drink should contain enough carbohydrates to replenish your glycogen stores quickly. The best recovery drinks have a carbohydrate to protein ratio of 3:1 or 4:1. Milk is high in potassium, calcium, and magnesium, all of which are lost through sweat. Chocolate milk has higher carbohydrate content than regular milk, allowing for a faster recovery.
Researchers looked at the effects of chocolate milk on performance and recovery markers like heart rate, time to exhaustion, serum lactate, and serum creatine kinase. The time it takes to become tired after drinking chocolate milk increases significantly. It's because of the macronutrients in chocolate milk. Of course, there are electrolyte-rich drinks, shakes, and water, but the combination of carbs and protein in chocolate milk aids in muscle recovery and rebuilding.
Replenish your body 30-60 minutes post-workout
Refueling your muscles after a workout requires a good supply of protein. If you don't, your body may not be able to recuperate properly because it lacks the necessary nutrients. Quality nutrition is essential for optimal performance and results whether you are endurance running, swimming, cycling, or weight training. It's no surprise that athletes are still using chocolate milk to build a better body, and you can too.
Recovery Chocolate Milk Drink
- 8-12 ounces of milk
- 1 tbsp. honey
- 1 tbsp. cacao powder (unsweetened)
Mix it all together and ta-dah! You’ve got a perfect post-recovery workout drink.
You can use almond or sweetened soy milk instead of milk. If you use soy milk, make sure it's sweetened enough to get the calories you need for your meal. Both of them have the same amount of calories and protein as well as the same amount of carbs, fat, and protein. Chocolate milk is only recommended after an intense workout. Downing plenty of chocolate milk after a light walk won’t help. Also remember that it can be difficult to digest, especially if your body doesn’t do well with dairy.
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