REACHING for a sports drink after a long gym session or exhausting game of pickleball, seems to be the norm.
Recent research claims that a glass of chocolate milk could actually outperform those neon-colored energy drinks.
Is this switch just a made up online hype or does chocolate milk help perform better after a gym session?
Verdict:
TRUE
Turns out, chocolate milk isn’t just a tasty drink, it can actually be one of the most effective recovery drinks out there.
One of the main reasons chocolate milk stands out is balance. Sports and energy drinks mainly provide sugar and electrolytes.
These are useful for quick energy, but they do not supply protein, which is essential for repairing and strengthening muscles after exercise. Chocolate milk, on the other hand, delivers both.
A typical serving of about 473ml contains around 44 grams of carbohydrates and 16 grams of protein, which is very close to the ideal 3:1 ratio that athletes need for effective recovery.
A study found that chocolate milk was just as effective, and in some cases more effective, than sports drinks for recovery.
The carbohydrates restore energy stores, while the proteins, including whey and casein, support muscle repair and growth.
It was also reported that athletes who drank chocolate milk after workouts were able to exercise longer and showed fewer signs of muscle fatigue compared to those who used only sports drinks.
In a real-world trial with Texas high school athletes, those who consumed chocolate milk after seven weeks of strength and speed training gained more than 20 kilograms in combined strength.
Their peers who drank sports drinks gained only about 5 kilograms, which is a big difference.
Milk also helps the body retain fluids more effectively than sports drinks. This is because of its unique combination of water, electrolytes, and protein, which not only replenishes energy but also supports rehydration.
Chocolate milk also provides key nutrients such as calcium and vitamin D, which are vital for strong bones and overall health. Energy drinks, by comparison, do not naturally contain these added benefits.
However, chocolate milk also has its few disadvantages due to containing extra sugar and calories, so, it may not suit every athlete’s nutritional needs.
But, for those seeking a simple and accessible option, chocolate milk offers a great alternative to your typical energy beverages.
References:
2. https://www.nature.com/articles/s41430-018-0187-x
3. https://www.betterwithdairy.com/blog/new-research-chocolate-milk-vs-regular-sports-drink
4. https://www.scienceforsport.com/back-to-basics-chocolate-milk-in-recovery-and-performance
5. https://time.com/3656660/workout-drink-milk
