{"id":111503,"date":"2025-08-01T23:27:12","date_gmt":"2025-08-01T23:27:12","guid":{"rendered":"https:\/\/www.europesays.com\/us\/111503\/"},"modified":"2025-08-01T23:27:12","modified_gmt":"2025-08-01T23:27:12","slug":"why-chocolate-milk-is-a-gold-standard-recovery-drink-according-to-science","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/111503\/","title":{"rendered":"Why Chocolate Milk is a Gold-Standard Recovery Drink, According to Science"},"content":{"rendered":"

There are many questionable health and fitness nutrition<\/a> trends floating around the internet, but according to the science, chocolate milk isn\u2019t one of them. While you might opt for a sports recovery drink, electrolytes<\/a> or plain water after a workout, there\u2019s evidence to suggest that milk<\/a> \u2013 and more specifically, chocolate milk \u2013 may better support recovery<\/a> and performance.<\/p>\n

Why is Milk a Good Recovery Drink?<\/p>\n

Although you might have scrolled straight past that person on social media recommending chocolate milk as a post-workout beverage, multiple scientific studies have investigated the drink\u2019s potential effects on recovery<\/a> and performance. <\/p>\n

Firstly, though, let\u2019s look at why milk (sorry, we\u2019ll get to the chocolate part in a second) is an efficient way to rehydrate.<\/p>\n

After conducting a series of standardised studies investigating the hydration effects of different drinks, scientists developed what\u2019s known as the Beverage Hydration Index<\/a>. Essentially, this model compares the hydration potential of several different fluids with still water.<\/p>\n

As you can see, milk beats still water by a few. Why? One reason is that milk contains electrolytes<\/a>, including sodium and potassium \u2013 the levels of which can become depleted if you\u2019ve done a particularly gruelling, sweaty workout<\/a> or been exercising in the heat, for instance. <\/p>\n

What Are the Added Benefits of Chocolate Milk?<\/p>\n

Although one small study<\/a> comparing the effects of chocolate milk to regular milk on recovery and performance (in futsal players) found that there was no difference in rehydration between the drinks, researchers found that drinking chocolate milk after play improved players\u2019 performance (they took longer to reach exhaustion in a shuttle run<\/a> test performed four hours later, suggesting better recovery). <\/p>\n

Similarly, in a 2019 review<\/a> of 12 studies, which concluded that chocolate milk has either similar or superior results compared to placebo or other sports recovery drinks, researchers found that chocolate milk increased the time to exhaustion during exercise. <\/p>\n

Another older study<\/a>, which tested the effects of chocolate milk on cyclists\u2019 performance when completing an endurance test four hours after a workout, also found it to be an effective recovery aid between two exhausting exercise bouts.<\/p>\n

Why Is Chocolate Milk a Good Recovery Drink?<\/p>\n

Following the renewed attention on chocolate milk as a gold-standard recovery drink, sports science lecturer Matt Carpenter (@mattendurancescientist) recently took to Instagram<\/a> to break down exactly why it works in practice \u2013 one reason being its carb-to-protein<\/a> ratio. <\/p>\n

\u2018It\u2019s a roughly 3:1 carbohydrate<\/a> to protein ratio, allowing for the rapid resynthesis of muscle glycogen \u2013 so restoring the carbohydrate in your muscles<\/a> and liver that you\u2019ve lost during exercise, as well as the protein synthesis response that you want to get to repair your muscles,\u2019 explains Carpenter.<\/p>\n

The carbohydrate in chocolate milk is high-glycemic (raises blood glucose levels quickly), he adds, meaning it\u2019s rapid-acting and will enter your bloodstream quickly, allowing for a quick resynthesis of carbohydrate. \u2018This is why chocolate milk is a very good way of getting your muscle glycogen levels back up to normal levels compared to other methods.\u2019<\/p>\n

The type of protein in chocolate milk matters, too: \u2018It\u2019s a mixture of whey<\/a> and casein, which allows for a long period where muscle protein synthesis is increased because casein is slower acting.\u2019<\/p>\n

Along with it being a good source of calcium and a relatively good source of vitamin D<\/a> (plus the flavonoids from the chocolate<\/a>), chocolate milk is a good, well-rounded recovery drink choice, says Carpenter. <\/p>\n

The Bottom Line<\/p>\n

While most studies on chocolate milk are relatively small, and larger, high-quality research is still needed, chocolate milk is a solid, tasty and cheap recovery drink \u2013 particularly as the sports nutrition market becomes increasingly crowded (and pricey). <\/p>\n

If you\u2019re solely thinking about rehydration, plain milk may sometimes be a better choice due to the lower sugar content. However, if you\u2019re looking at overall recovery (or doing back-to-back Hyrox<\/a> races, for instance), consider a glass of chocolate milk now and then and see how you fare. <\/p>\n

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Hannah Bradfield is a Senior Nutrition Writer across Women\u2019s Health UK\u00a0and Men\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.\u00a0<\/p>\n

She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World\u00a0and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.\u00a0<\/p>\n

A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n