Do you find yourself confused about which foods and beverages are good for your body? It seems like headlines and marketing messages encourage certain foods one day and then demonize them the next. This is especially true for fueling, hydration and recovery in sports. The good news is the science around these topics is consistent and shows that there are many reasons to Refuel with Chocolate Milk.
Research consistently shows that consuming chocolate milk after exercise or sports performance is a great way to replenish the important nutrients our bodies need for recovery — carbohydrates, protein, fluids and even electrolytes. Let’s look at why chocolate milk wins for a recovery beverage.
Carbohydrates
Sugar gets a bad reputation, but when it comes to high-level competitive athletes, sugar plays a very important role in the diet. The carbohydrates we get from foods are broken down into simple “sugar” molecules in the gastrointestinal tract. They enter the blood stream as glucose or fructose. Our bodies then store that glucose as glycogen. During exercise, our body relies on and uses stored glycogen for energy. After exercise, those muscles with glycogen stores need to replace the lost glycogen. That’s where chocolate milk helps. Chocolate milk has both natural milk sugars and added sugars that can be used to replace muscle glycogen stores.
Protein
Muscles also need protein after exhaustive exercise to support the repair and rebuilding of muscle tissues. Chocolate milk has protein, too. Cow’s milk is a great source of complete protein, meaning it contains all nine essential amino acids, and, it is high in leucine, which research shows aids in muscle repair and maintenance. The ratio of protein to carbohydrates that chocolate milk offers is ideal for muscle recovery – which, in turn, may help the body perform better during its next workout.
Electrolytes, Vitamins and Minerals
Electrolytes are necessary for maintaining fluid balance in the body, but are lost in perspiration, exhalation and urination. The two main electrolytes lost in sweat are sodium and potassium. Milk has them both. Milk also contains Vitamin D, magnesium and is high in calcium — important nutrients for building and maintaining bones. In fact, milk provides thirteen essential nutrients our bodies require to function optimally.
Hydration
Chocolate milk’s story doesn’t stop there. It also supplies the most vital nutrient of all — water. Being well hydrated is an important consideration for optimal exercise performance as dehydration can negatively impact performance, cause early fatigue and increase risk of heat injury (i.e., heat stroke). Athletes should strive to be adequately hydrated and by choosing chocolate milk as a recovery beverage, you help your body properly recover.
Convenient and Inexpensive
What makes chocolate milk an optimal choice among sports nutrition experts is cost, convenience, and taste. While you can certainly make your own, chocolate milk can be found in many locations, including quick-serve restaurants and supermarkets. There are even shelf-stable varieties that can easily be taken on road trips and chilled before consumption.
From water and electrolytes to carbohydrates and protein, each nutrient plays a vital role in athletic recovery — and chocolate milk delivers them all in one delicious package. While every athlete’s nutrition plan should be tailored to their unique body size, activity level, and performance goals, it’s easy to see why chocolate milk makes post-sports recovery both effective and enjoyable. And that’s a sweet win!
