Opinions vary on whether dairy is a healthy addition to your diet. If you are among those who can digest milk, adding it to your diet has many proven benefits to your overall fitness. Adding chocolate to your milk does not detract from the positive effect milk has on many people's bodies, and it can turn the experience into a treat.
Nutritional Benefits
Milk, with or without chocolate, is rich in calcium, which is linked to strong bones and a reduced risk of stroke in those that consume milk regularly from childhood. A study performed by Bristol University in 2009 suggests that any negatives associated with drinking milk, such as heart disease, are related to regular consumption of whole milk or other dairy products with high fat content. Milk is usually supplemented with vitamin D, making the absorption process efficient as vitamin D aids in the body's ability to use calcium. Adding chocolate to milk adds immune boosting antioxidants to the overall nutritional value, especially if it is dark chocolate or cocoa without added ingredients.
Recovery and Muscle Health
Drink chocolate milk immediately following a hard work out to aid in recovery. A study by Indiana University compared recovery levels of athletes consuming sports drinks and chocolate milk between two hard workouts. The group consuming chocolate milk between workouts took longer to become fatigued in the second workout than the group consuming sports drinks. Another study at the University of Texas found that athletes who used low-fat chocolate milk as a recovery drink rather than carbohydrate-rich sports drinks had improved race times, less body fat and leaner muscles.
Usage
Consume chocolate milk within 30 minutes of the end of your workout for maximum benefits. A study in the "Medicine and Science in Sports and Exercise" journal suggests that men and women should consume two glasses of nonfat milk after exercise to gain lean mass and reduce body fat. Children should also be given low-fat or nonfat milk to reap the benefits of long-term stroke prevention. Avoid whole milk to lessen the likelihood of artery thickening, which can start in childhood as the result of a high-fat diet.
Considerations
If you have difficulty with your digestive system, use an alternative to cow's milk, such as goat's milk, soy milk or almond milk. Chocolate milk that has more than 22 g of sugar per serving may cause weight gain as the excess sugar converts to fat. Consult your doctor before changing your diet if you have a condition that affects your digestive tract.
References
- University of Bristol; Some Evidence That Diets High in Calcium and Dairy Products in Childhood May Lower Mortality; July 2009
- University of California, Riverside; Vitamin D and Milk; Anthony W. Norman; December 2000
- ScienceDaily; In Chocolate, More Cocoa Means Higher Antioxidant Capacity; April 2005
- "International Journal of Sport Nutrition and Exercise Metabolism"; Chocolate Milk as a Post-exercise Recovery Aid; J.R. Karp, et. al.; February 2006
- University of Texas, Austin; Chocolate Milk Gives Athletes Leg-up After Exercise, Says University of Texas at Austin Study; June 2011
- "Medicine & Science in Sports & Exercise"; Body Composition and Strength Changes in Women With Milk and Resistance Exercise; Andrea Josse, et. al.; June 2010
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