What Makes Chocolate Milk An Excellent Post-Workout Drink?

If you are looking for a tasty way to refuel after a tough workout, chocolate milk might just be the perfect recovery drink. A cup of chocolate milk made with whole milk gives you 7.92 grams of protein and 25.8 grams of carbs—a solid combo for muscle repair and energy replenishment. It is even better than water, sports and energy drinks. Compare chocolate milk to a 20-ounce (2.5 cups) serving of a popular sports drink, which has zero protein and 36 grams of carbs. That means you are getting a protein boost with chocolate milk that most recovery drinks just don't offer. And if you're drinking dairy-based chocolate milk, that protein is complete, meaning it has all the essential amino acids your body needs to recover.

Why Protein In Chocolate Milk Matters

Protein is key for muscle recovery, and complete proteins are even better since they provide everything your body needs in one go. This becomes especially important as we age. A 2019 review in Advances in Nutrition found that drinking cow's milk daily helped improve muscle mass and strength in middle-aged and older adults.

Another bonus? Milk proteins are highly bioavailable, which means your body digests and absorbs them quickly. A 2021 review in Nutrition Reviews confirmed that dairy proteins get to work faster than many other protein sources, making chocolate milk a great post-workout recovery option.

Carbs In Chocolate Milk Help, Too

After a workout, your body needs to replenish its energy stores, and chocolate milk is packed with carbohydrates to do just that. Its main carb, lactose, might even help reduce muscle soreness and weakness after exercise. A 2021 study in the International Dairy Journal suggested that lactose could play a role in muscle recovery and gut health—a win-win for athletes.

In general, consuming carbs post-workout helps restore glycogen stores (your body’s energy reserves). And it turns out that carbs work even better when paired with protein. A 2020 meta-analysis in Medicine & Science in Sports & Exercise found that when people consumed both carbs and protein after a workout, they experienced faster glycogen recovery, which is key for repairing muscles and bouncing back quicker.

When Should You Actually Drink Chocolate Milk?

As great as chocolate milk is for recovery, it is not necessary after every workout. Registered dietitian nutritionist Kylee Van Horn told Run that recovery drinks are really only useful after intense or endurance-based workouts. So, while chocolate milk can be a delicious and effective way to recover, it is best saved for long training sessions or high-intensity workouts—not just a quick trip to the gym.