This Unexpected Beverage May Be The Best Post-Workout Recovery Drink

Water makes up a significant portion of our bodies, up to 60%, and we lose a lot of fluids during exercise. Proper hydration is crucial for joint and tissue function, body temperature regulation, and nutrient transport. However, many people don't drink enough, especially during physical activity. Hydration is a very important aspect of gym training, which when overlooked, can be a very big risk to your health.

But hydration for a regular gym-goer and people who have a much more focused and intense workout regime looks very different. While water is good enough for regular workouts, the latter requires more than that. They need proper protein, carbs and water content in their drink to help them recover quickly. And the one drink that can help you with that is chocolate milk!

Studies show that chocolate milk's protein content which is 8-11 grams per cup makes it one of the best post-workout beverages. While experts recommend that consuming 15-25 grams of protein after exercise which is equal to 500-750ml of chocolate milk is good. Even a smaller amount can be helpful for rigorous workouts. Compared to plain milk, water, or most sports drinks, chocolate milk not only has double the carbohydrate content, but it is also ideal for replenishing depleted muscle energy stores.

According to a study done by Medicine and Sport Science Chocolate milk has become a popular and affordable option for many athletes, it has also often been used to replace pricier sports recovery drinks. It naturally has a good mix of carbohydrates and protein which is about a 4:1 ratio, similar to many commercial drinks, plus it helps you rehydrate and replace lost sodium. Drinking chocolate milk (about 1 to 1.5 grams per kilogram of body weight per hour) right after exercise and again two hours later seems to be the sweet spot for recovery and might even help reduce muscle damage.

Chocolate milk's high-water content can effectively replace fluids that you lose through sweat, meaning you are actively preventing dehydration. It also provides essential nutrients like calcium, vitamin D, sodium, and sugar, which aid in water retention and energy restoration. When you are working out you sweat out the sodium and calcium in the chocolate milk and the carbs and protein in it keep you energized for a long time. Milk naturally contains key nutrients that many sports drinks simply can't match.

One thing all gym-goers need to understand is that you need to start hydrating one and a half to two hours before exercise, especially for strenuous activities like marathons. While you may be physically fit and toned, your body still needs proper fuel to run. Consuming fluids during exercise is equally important. Not drinking enough during workouts creates a "hydration deficit" that needs to be made up afterward. It's better to stay hydrated throughout your workout. Carrying water with you, even if inconvenient, is recommended. Staying hydrated is crucial for overall health and especially during exercise. Proper fluid replacement is essential for preventing dehydration. By following these guidelines on how much, when, and what to drink, you can optimize your performance and well-being during and after your workouts.