Chocolate Milk & Running

Drinking a glass of chocolate milk after your run could be the healthiest post-workout choice you make. Research from the American College of Sports Medicine found that chocolate milk effectively replenished depleted glycogen stores and repaired lean muscle tissue. Understanding how chocolate milk affects recovery enables you to properly recover from your run.

Recovery Importance

Running depletes glycogen stores in your muscles. Glycogen fuels the body for activities like those long runs. After a long or intense run, the consumption of nutrients like carbohydrates and protein assist in glycogen synthesis and muscular repair. The IDEA Health & Fitness Association says to consume carbohydrates immediately after your workout to restore glycogen levels in your muscles.

Nutrient Ratio

A 4-to-1 ratio of carbohydrates to protein enables optimal recovery after exercise, according to Hammer Nutrition. According to strength and conditioning specialist Ryan Johnson, studies show that chocolate milk possesses the optimal carbohydrate-to-protein ratio, making chocolate milk a cheaper and effective alternative to post-workout sports drinks.

Simple Carbohydrates

Chocolate milk contains carbohydrates that are classified as simple carbs. Simple carbohydrates are basic sugars like sucrose, fructose and table sugar. These carbs provide quick energy and insulin in the body, and are often associated with weight gain. Complex carbohydrates found in breads, rice and certain cereals provide energy at a slower rate and stabilize insulin levels. Although simple carbs may have a poor reputation, they are best for runners who need fast and immediate carbohydrate loading after exercise.

Protein

Protein found in chocolate milk assists in repairing muscle tissue after your run. Immediate protein consumption after exercise prevents further breakdown of muscle tissue. Protein speeds the recovery process to prepare the body for your next run, and when mixed with carbohydrates, enhanced glycogen synthesis occurs.