Posted in Blog, Featured, Healthy Eating, Injury Prevention, Performance Enhancement, Running, Triathlon, Winter Sports.
December 8th, 2023
8 Reasons Why Chocolate Milk should be your Post-Workout Recovery drink of choice!
by Mandy Fox, PT, DPT
1. Perfect Carbohydrate-Protein Ratio:
- Chocolate milk contains the ideal 3:1 or 4:1 carbohydrate to protein ratio recommended for effective post-workout recovery.
- This optimal ratio helps muscles recover quickly from strenuous workouts.
2. Replenishes Electrolytes:
- Studies indicate that chocolate milk aids in replenishing electrolytes lost during exercise.
- The natural electrolyte content helps prevent dehydration and muscle cramps.
3. Key Nutrients for Overall Health:
- Chocolate milk is rich in essential nutrients like calcium and Vitamin D, and potassium, calcium, and magnesium, which are all lost in sweat.
- These nutrients contribute to overall bone health and support the immune system.
4. Cost-Effective Recovery Solution:
- Compared to many post-workout drinks on the market, chocolate milk is usually more affordable.
- Athletes can enjoy the benefits of a quality recovery drink without breaking the bank.
5. Muscle Repair and Growth:
- Drinking 16 ounces of chocolate milk after a workout has been proven to aid in muscle repair and rebuilding. Chocolate milk contains more carbs than regular milk, lending to a rapid recovery.
- It outperforms other popular sports drinks in promoting muscle recovery.
6. Lean Muscle Maintenance:
- Researchers have found that a glass of chocolate milk post-workout helps decrease markers of muscle breakdown.
- It contributes to maintaining lean muscle mass, crucial for athletes.
7. Glycogen Replenishment:
- For optimal muscle recovery, glycogen needs to be replenished after each workout.
- 16 ounces of chocolate milk provides a greater concentration of glycogen compared to some sports drinks.
8. Research-Backed Performance:
- Ongoing research supports the effectiveness of chocolate milk in post-workout recovery.
- It performs as well as, if not better than, specially manufactured recovery drinks.
Chocolate milk ticks all the boxes for post-race recovery, addressing the need for rehydration, refilling glycogen stores, and aiding in muscle fiber rebuilding. It offers a convenient and effective option for athletes to replenish after intense physical activity. It’s time to embrace the chocolatey goodness and elevate your fitness recovery game.
REFERENCES:
- https://pubmed.ncbi.nlm.nih.gov/23075563/
- https://pubmed.ncbi.nlm.nih.gov/16676705/
- https://pubmed.ncbi.nlm.nih.gov/21904247
- https://pubmed.ncbi.nlm.nih.gov/29921963/
- https://marathonhandbook.com/chocolate-milk-after-a-workout/
- https://www.runnersworld.com/advanced/a20820078/runner-superfoods-chocolate-milk-to-the-rescue/