Chocolate milk has long been a favorite drink in school cafeterias, but it is gaining new popularity among athletes and other adults who regularly spend time in the gym. This popularity is driven in part by recent research that seems to indicate that chocolate milk may be as or more effective at promoting post-workout recovery than specially marketed sports beverages.
Research
A study carried out by the Human Performance Laboratory at Indiana University in 2006 tracked nine competitive cyclists through an exhaustive workout, and then had them consume Gatorade, Endurox R4 or low-fat chocolate milk during a four-hour rest interval. After resting, the cyclists' performance was again monitored during a subsequent workout, and the cyclists who had consumed the chocolate milk were found to perform just as well or better than the ones who had consumed the sports drinks. Two additional studies, whose results were published by the American College of Sports Medicine in 2010, found that runners who consumed fat-free chocolate milk actually recovered at a faster rate than runners who consumed a carbohydrate sports drink.
Benefits
Chocolate milk, according to the American College of Sports Medicine studies, replenishes muscle glycogen levels and speeds muscle protein repair. The Indiana University study also points to chocolate milk's high water content that helps to replace fluids lost through sweating, as well as the water-retaining properties of the sodium and sugar it contains. Chocolate milk also has some very practical benefits if you are budget conscious and/or don't have much time to shop around, as it is much less expensive than most types of sports drinks and you can pick up a bottle or carton at just about any convenience store.
Nutrition
Low-fat chocolate milk has 170 calories per 8-oz. serving. Each serving also has 24 g carbohydrates, 8 g protein and 8 g fat. Chocolate milk is a significant source of calcium, as 8 oz. delivers 30 percent of that nutrient's recommended daily value. It also delivers 25 percent of your recommended Vitamin D, 10 percent of your Vitamin A and 4 percent of both iron and Vitamin C.
Drawbacks
While these studies seem to indicate that chocolate milk can be a beneficial recovery drink for many athletes, it isn't ideal for everyone. If you are lactose intolerant, it may cause you discomfort that outweighs any health benefits it may offer, unless you consume lactose-free milk. If you are diabetic or watching your weight, the sugar and carb levels may be too high. If you are concerned about food additives, you may be concerned about possible hormones and antibiotics in your milk. If you are vegan, chocolate milk is off the menu. The bottom line is, if you like the taste and can afford the extra carbs and calories, chocolate milk may be a great recovery drink for you, but if you don't care for it or cannot drink it, other sports drinks or even plain water will also help you rehydrate and let your body regain strength.
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