Nutrition experts unveil secret to better post-workout recovery

Health Digest reveals in its article that chocolate milk could be the perfect post-workout drink you've been overlooking. 

A 2018 review published in the European Journal of Clinical Nutrition compared the recovery benefits of chocolate milk with those of traditional sports drinks and water after exercise. While the study had a small sample size, the results suggested that chocolate milk was just as effective as the other beverages in reducing muscle lactic acid buildup, a key recovery marker. Similarly, a 2015 study from the Journal of Sports Medicine and Physical Fitness found that competitive climbers who drank chocolate milk after their climbs and with one of their daily meals experienced less muscle fatigue compared to those who only drank water.

So, what makes chocolate milk a potentially effective post-workout option? Its strength lies in the combination of protein and carbohydrates it contains.

A cup of chocolate milk (made with whole milk) offers 7.92 grams of protein and 25.8 grams of carbohydrates. In comparison, a 20-ounce (2.5 cups) serving of a popular sports drink provides no protein and 36 grams of carbohydrates. This means that chocolate milk delivers a significant protein boost that other recovery drinks may lack. Plus, if you choose dairy-based chocolate milk, you'll benefit from complete protein.

Complete proteins are beneficial because they provide all the essential amino acids your body needs in one go. Additionally, the complete proteins in chocolate milk could be especially helpful for post-workout recovery as you age. A 2019 review in Advances in Nutrition found that drinking cow's milk daily appeared to boost muscle mass and strength in adults in midlife and beyond.

Another advantage of cow's milk proteins is their bioavailability. According to a 2021 review in Nutrition Reviews, dairy proteins are rapidly digested, making them ready for the body to use quickly. This means you may not have to wait long for your glass of chocolate milk to work its potential recovery magic.

Chocolate milk is also packed with carbohydrates, helping to replenish those lost during exercise. The primary carbohydrate in chocolate milk is lactose, which could be beneficial for easing post-workout muscle soreness and weakness. A 2021 study in the International Dairy Journal explored the nutritional benefits of athletes consuming lactose after exercise. The researchers suggested that lactose might play a crucial role in optimizing muscle recovery while also supporting a healthier gut microbiome.

By Naila Huseynova