Chocolate Milk: An Ideal Post-Recovery Drink

Chocolate milk has the same 16 nutrients as white milk, including all its calcium and vitamin D.

Here’s a list of nutrients found in chocolate milk and what they can do, if you get enough:

Protein: Helps build and repair body tissues, including bones and muscles, and builds antibodies that fight infection.

Vitamin A: Aids bone and tooth development. Also aids in the maintenance of night vision and healthy skin.

Vitamin B12: Aids in red blood cell formation.

Vitamin B6: A factor in energy metabolism and tissue formation, including bones.

Riboflavin: A factor in energy metabolism and tissue formation.

Niacin: Aids in normal growth. A factor in energy metabolism and tissue formation, including bones.

Thiamine: Releases energy from carbohydrate and aids normal growth.

Pantothenic Acid: A factor in energy metabolism and tissue formation, including bones.

Folate: Also known as folic acid and folacin, aids in red blood cell formation.

Vitamin D: Enhances calcium and phosphorus absorption, on which strong bones and teeth depend.

Calcium: Aids in the formation and maintenance of strong bones and healthy teeth.

Magnesium: A factor in the health of bones and teeth, energy metabolism and tissue formation.

Phosphorus: A factor in the formation and maintenance of strong bones and healthy teeth.

Potassium: Aids in the correct functioning of nerves and muscles.

Zinc: A factor in tissue formation, including bones, and energy metabolism.

Selenium: An antioxidant involved in the formation of protein.

Chocolate milk contains no more sugar than unsweetened apple juice and only a very small amount of caffeine found naturally in cocoa. Its balance of protein and carbohydrates makes it an ideal post-workout recovery drink, and just like white milk, chocolate milk contributes to the health of our teeth.

A growing body of research suggests that chocolate milk may be an ideal post workout recovery drink, especially when consumed within 30 minutes of intense physical activity.1

About 85% water and low in fat, chocolate milk rehydrates while providing a unique carbohydrate-protein combination that aids in the quick recovery of muscle tissue and replenishes electrolytes, such as sodium and potassium, lost through sweating.1

During a workout, the muscles use stored carbohydrates (glycogen) as energy. As the glycogen gets used up, it becomes harder to continue exercising at a high intensity. Consuming carbohydrates right after a workout helps replenish muscle glycogen stores quickly so that you can get the most out of your next day’s workout.

Studies suggest that a beverage containing protein and carbohydrates such as chocolate milk may be as or more effective as a post-workout recovery beverage than a sports drink which containing only carbohydrates.1-3

Studies also indicate that drinking milk following resistance activity may encourage muscle gain and fat-loss.4-5

Would you like to know more? Please visit to learn more about the role of chocolate milk as a post-recovery drink.


1. Karp JR, et. al. Chocolate milk as a post-exercise recovery aid. Int J Sport Nutr Exerc Metab. 2006; 16(1):78-91.

2. Williams MB, et. al. Effects of recovery beverages on glycogen restoration and endurance exercise performance. J Strength Cond Res. 2003;17(1): 12-19.

3. Niles ES, et al. Carbohydrate-protein drink improves time to exhaustion after recovery from endurance exercise. Journal of Exercise Physiology Online. 2001;4(1):45-52.

4. Hartman JW et al. Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. Am J Clin Nutr. 2007;86:373-381.

5. Wilkinson SB et al. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Am J Clin Nutr. 2007;85:1031-1040.


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