Athletes can choose from dozens of post-workout drink options. So many choices can make it difficult to decide which one is best for building muscle and enhancing recovery.
Sports nutritionists are touting chocolate milk as the ultimate post-workout beverage.
When refueling after a long game or tough workout, low-fat chocolate milk has an ideal amount of nutrients: 26 grams of carbohydrates and eight grams of protein.
The carb-to-protein ratio of 3.25:1 is perfect for replenishing energy (glycogen) and providing muscles with the amino acids they need to rebuild and grow.
Always combine protein with carbs, rather than consuming carbs alone, if your goal is to build bigger, stronger muscles per WebMD.
Chocolate milk also hydrates you since it’s mostly made of water.
The sweet drink also contains the following to build healthy, strong bones:
- Calcium
- Vitamin A
- Vitamin D
“Chocolate milk provides carbohydrate replenishment to your muscles-something they can metabolize,” said Jason Karp, Ph.D., to Shape. “There’s nothing to metabolize in water.”
Chocolate Milk Recipe
Although chocolate milk is available in cartons and plastic bottles in the supermarket dairy section, you can make your own by mixing two tablespoons of cocoa powder with a teaspoon of sugar in a glass of low-fat milk.
Note that 100-percent cocoa powder is a rich source of antioxidants, which reduce inflammation and promote recovery.
Chocolate milk is a great post-workout drink, but don’t consume it before or during exercise.
Dairy/lactose may upset your stomach and do more harm than good.
After exercise, low-fat chocolate milk should be your go-to drink, creating a higher concentration of glycogen in the muscles than a sports drink does.
“Athletes can consider it an inexpensive nutritional alternative to engineered sports beverages for help with post-workout recovery,” said Nancy Clark, MS, RD to WebMD.
And for lactose intolerance, consider chocolate soy milk.
Like its cow counterpart, soy milk is a complete protein source, unlike almond or coconut derivatives.
Read More:
- Why Chocolate Milk Is a Great Recovery Drink
- Chocolate Milk after Workouts
- Chocolate Milk: A Well-Balanced Recovery Drink
- Drink Muscle-Building Chocolate Milk and Join Team Refuel
- Fuel Up For Post-Workout Recovery With Low-Fat Chocolate Milk
- Protein Shake or Chocolate Milk: Which Are Better Post-Workout?
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Athletes can choose from dozens of post-workout drink options. So many choices can make it difficult to decide which one is best for building muscle and enhancing recovery.
Sports nutritionists are touting chocolate milk as the ultimate post-workout beverage.
When refueling after a long game or tough workout, low-fat chocolate milk has an ideal amount of nutrients: 26 grams of carbohydrates and eight grams of protein.
The carb-to-protein ratio of 3.25:1 is perfect for replenishing energy (glycogen) and providing muscles with the amino acids they need to rebuild and grow.
Always combine protein with carbs, rather than consuming carbs alone, if your goal is to build bigger, stronger muscles per WebMD.
Chocolate milk also hydrates you since it’s mostly made of water.
The sweet drink also contains the following to build healthy, strong bones:
- Calcium
- Vitamin A
- Vitamin D
“Chocolate milk provides carbohydrate replenishment to your muscles-something they can metabolize,” said Jason Karp, Ph.D., to Shape. “There’s nothing to metabolize in water.”
Chocolate Milk Recipe
Although chocolate milk is available in cartons and plastic bottles in the supermarket dairy section, you can make your own by mixing two tablespoons of cocoa powder with a teaspoon of sugar in a glass of low-fat milk.
Note that 100-percent cocoa powder is a rich source of antioxidants, which reduce inflammation and promote recovery.
Chocolate milk is a great post-workout drink, but don’t consume it before or during exercise.
Dairy/lactose may upset your stomach and do more harm than good.
After exercise, low-fat chocolate milk should be your go-to drink, creating a higher concentration of glycogen in the muscles than a sports drink does.
“Athletes can consider it an inexpensive nutritional alternative to engineered sports beverages for help with post-workout recovery,” said Nancy Clark, MS, RD to WebMD.
And for lactose intolerance, consider chocolate soy milk.
Like its cow counterpart, soy milk is a complete protein source, unlike almond or coconut derivatives.
Read More:
- Why Chocolate Milk Is a Great Recovery Drink
- Chocolate Milk after Workouts
- Chocolate Milk: A Well-Balanced Recovery Drink
- Drink Muscle-Building Chocolate Milk and Join Team Refuel
- Fuel Up For Post-Workout Recovery With Low-Fat Chocolate Milk
- Protein Shake or Chocolate Milk: Which Are Better Post-Workout?