Chocolate Milk Research
Study after study has shown that chocolate milk improves performance better than traditional sports drinks. Some athletes even decreased performance with traditional sports drinks.
High school athletes drinking chocolate milk:1
- bench-pressed a net total of 6.7% more than those recovering with a leading sports drink
- squat-lifted a net total of 7% more than those recovering with a leading sports drink
Collegiate swimmers drinking chocolate milk:2
- Swam 2.1 seconds faster per 200-yard swim compared to a traditional carbohydrate sports drink or calorie-free beverage
- Swam 0.5 seconds faster per 75-yard sprint compared to a traditional carbohydrate sports drink or calorie-free beverage
Adult athletes drinking chocolate milk:3
- Had almost 1 minute longer endurance than with placebo beverages
- Had about 6 minutes longer endurance than with sports drinks
How It Works
- Rehydrate: Milk contains natural electrolytes like potassium to help prevent muscle cramping and is 90% water to rehydrate your body after you break a sweat.
- Repair: Dairy offers high-quality protein to aid in muscle recovery and repair. Just one serving of milk post-exercise offers 8 grams of protein to help reduce muscle damage and improve muscle recovery – which in turn may help your body perform better during your next workout.
- Replenish: When you exercise, you use energy in the form of stored carbohydrates called glucose. If you don’t put more carbs back into the muscle after prolonged exercise, you might not have the energy to push harder during your next workout. The small amount of added sugar in chocolate milk achieves the golden ratio of carbs to protein to accomplish this.
PLUS: Chocolate milk has calcium and vitamin D for strong bones and B vitamins to help convert food to energy – and it’s ready to grab and go from your local grocery or convenience store.
Learn More About Sports Nutrition
COACHES and HEALTH PROS:
Learn how to put chocolate milk to work for your athletes
1. Born et al. Journal of the International Society of Sports Nutrition (2019) 16:6
2. Stager JM, Brammer CL, Sossong T, Kojima K, Spanbaur D, Grand K, Wright BV. Supplemental recovery nutrition affects swim performance following glycogen depleting exercise. Presented at the American College of Sports Medicine, 2014.
3. Karp JR1, Johnston JD, Tecklenburg S, Mickleborough TD, Fly AD, Stager JM. Chocolate milk as a post-exercise recovery aid. Int J Sport Nutr Exerc Metab. 2006;16:78-91.
4. European Journal of Clinical Nutrition volume 73, pages835–849 (2019)