Chocolate milk as a post-workout recovery drink? It might be the last thing that comes to mind. I know what you think! I get it! After an intense workout or a long run, one would usually reach for a sports drink... or maybe water... but chocolate milk? Huh. Definitely end-of-the-list. Am I right?

Wrong.

According to research, drinking milk as a recovery drink post-workout is actually beneficial for you – even athletes do this. Studies even suggest having it in the first 20 minutes after working out or at most within 60 minutes due to its benefits.

Advantages and Benefits of Drinking Chocolate Milk After a Workout

Did you know that chocolate milk naturally comes with electrolytes – calcium, potassium, sodium, and magnesium, like those you can find in most commercial workout drinks? Add that to the additional fluids (especially water) it has to help your body rehydrate after a lot of sweating.

Studies even suggest that intense exercise might cause considerable loss in calcium in our bodies which usually cause fractures... enter chocolate milk!

In addition to all its electrolytes glory, chocolate milk also contains a generous amount of protein – around eight to 11 grams per cup, which is what our muscles need to rebuild. It also has twice the carbohydrate content as a normal sports drink or water which helps boost tired muscles and regain your energy! Research says the protein-to-carb ratio of 4:1 which is the amount we need for workout recovery.

In fact, an 8oz glass of low-fat chocolate milk contains approximately 8 grams of protein which is perfect after an intense workout. It is recommended to drink at least 16oz of fat-free chocolate milk to enhance protein synthesis in skeletal muscles and replace muscle fuel (glycogen).

Oh, and did I mention that is way cheaper than most sports beverages in the market? You can even make your own at home!

Overall

Of course, let’s not get ahead of ourselves here. Our favorite drink also has some drawbacks. The first one is that you always have to keep it cold, so it won’t go bad. This is also a good reason why you can’t stock up on large amounts due to short shelf life. So, sadly, you can’t hoard!

Plus, another important thing to consider is that it contains dairy, so if you are lactose intolerant you will have to find another variant for you. Those with light workouts are also not going to be happy here, since downing 16 ounces of chocolate milk with a very light exercise may not be the best idea due to additional carbohydrates and sugar content.

Don’t worry, that doesn’t mean you can’t have it! You can still tweak it for your own routine like maybe NOT having it every day or choosing a low-fat or fat-free variants. Always check the label for added sugar!

For maximum perks, choose variants that are organic, low in fat or nonfat, and with low sugar content. For your home fix, mix 1 ½ teaspoons unsweetened cocoa powder, 6 to 8oz of milk, and 1 teaspoon of your chosen sweetener! If you want a fancier version, we have a very easy recipe coming right up (or down, below!).

That’s it! Very easy right?

Overall, remember that chocolate milk drinks contain carbohydrates and sugar, so if you are not doing any high endurance workouts it’s best to limit yourself! As always, moderation is key.

Making your own chocolate milk soon? Share yours on social media and tag me on Facebook and Twitter so I can check them out!

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Carissa Isip

Chocolate is Carissa's best friend. Whether she's sad or happy, chocolate is there for her. She believes in the saying "I'd give up chocolate, but I'm not a quitter."

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