Chocolate milk may be ultimate post-exercise drink to help build muscle and recover

For athletes, gym-goers and fitnessnovices alike, a plethora of drinksand products are on offer, all promising to aid recovery after strenuous activities. These products claim to help users return to their sport faster, enhance performance, and ultimately build strength over time.

However, numerous studies suggest that the ultimate post-workout beverage might not be a high-end fitness brand, but rather a simple glass of chocolate milk. The individual components of this unexpected fitness enhancer assist the body's recovery process and even outperform staples like waterand sports drinks.

Post-exercise, your muscles are energy-depleted and have sustained minor tears that need mending to develop larger muscles. Your body has also lost nutrients, hydration, and electrolytes through perspiration, all of which need replenishing promptly to maximise your workout benefits.

Surprisingly, chocolate milk provides the answer, delivering a robust dose of carbohydrates and protein, more so than regular milk, to accelerate the repair process. Milk itself also supplies electrolytes such as sodium and potassium, along with a touch of calcium and vitamin D - elements that ready-made post-workout beverages typically lack, according to Men's Health.

According to the Beverage Hydration Index, which gauges how much fluid from a drink is retained in the body, skimmed and whole milk take second and third place as the top rehydrating beverages, with oral rehydration solution taking the top spot. Orange juice, cola and tea also rank higher than still water on the rehydration scale.

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Adding chocolate to this mix brings additional benefits, as it has consistently boosted athletes' performance in numerous studies. A 2019 review found that chocolate milk increased the time it took for athletes to tire during exercise.

This means they could train harder and longer, thereby enhancing their overall performance in the long run. Another study focusing on cyclists showed that during an endurance test, chocolate milk can be an effective recovery aid between two strenuous bouts of exercise.

Chocolate milk also contains around eight to 11 grams of protein per cup, although experts typically recommend consuming around 25 grams of protein after a workout. This would equate to about 750ml of chocolate milk, according to UAMS Health.

However, it is worth noting that chocolate milk also has more calories and sugar than water or even plain milk. This could make it even more beneficial for athletes who need more calories in their diet to maintain their fitness levels, but it could be detrimental to those trying to cut back or lose weight.

If you are after a hydration boost post-workout, plain milk might be your best bet. However, if you're keen on a quick recovery and can handle a bit more sugar, then chocolate milk could be the top pick, as per Men's Health.

That said, most research into the effects of chocolate milk on exercise is quite limited in scope. More studies are needed to fully understand this beverage's impact, especially as the nutrition market becomes increasingly saturated with new products.