Turns out moms were right all along: milk really does do a body good... at least after hitting the gym. Recent studies show that downing low-fat chocolate milk after a tough workout provides the optimal mix of carbohydrates and high-quality protein [1]. Plus, it tastes so good…

In three related studies, researchers compared the recovery benefits from drinking low-fat chocolate milk post-exercise to plain water and sports drinks. In high-endurance athletes, research linked a post-workout chocolate milk fix to:

1. Improved performance: Trained cyclists had significantly more power and rode faster, shaving approximately 6 minute from their ride when they recovered with low-fat chocolate milk instead of water or a sports drink.

2. Quicker exercise adaptation: Compared to those who consumed other recovery drinks, chocolate milk drinkers had twice the improvement in the measure of aerobic fitness and adaptation.

3. Better body composition: Chocolate milk drinkers gained more muscle and lost more fat during training, with a 3-pound lean muscle advantage at the end of the 4.5 weeks over athletes who drank a sports drink [1].

The reason? Compared to plain milk, water, and most sports drinks, low-fat chocolate milk packs double the carbs and protein, ideal for replenishing tired muscles (of course, make sure it's actually "low-fat" without loads of extra sugar). A more recent study supported these claims, demonstrating that non-fat chocolate milk resulted in improved muscle recovery compared to a carb-only beverage [3]. Milk also packs enough water content to keep athletes hydrated post-sweat session. The final straw: additives like calcium, sodium, and sugar help the body retain water and regain energy. Not bad for a childhood favorite.

TL;DR

Got milk? A new study suggests that low-fat chocolate milk could be the optimal post-workout drink.

Updated November 2011