As a runner, I wanted to look at how Milk plays into post-race recovery. In this case, it is usually chocolate milk (and sadly I don’t care for chocolate milk but will drink it post-race). The reasons why chocolate milk is often given after a race or intense workout are because it’s an excellent post-exercise recovery drink.

Chocolate milk has about a 3:1 or 4:1 ratio of carbohydrates to protein, which is considered optimal for muscle recovery. The carbs replenish glycogen stores, and the protein helps repair and build muscle.

It’s about 87% water and contains electrolytes like potassium and sodium, which help rehydrate the body after sweating. The high-quality protein (casein and whey) in milk contains all nine essential amino acids, supporting muscle repair and growth.

It’s easy to drink, widely available, and more appealing than some other recovery options — especially for kids and teens. Several studies have shown that chocolate milk is as effective — or even more effective — than commercial sports drinks for recovery after endurance exercise.  So instead of going for the sports drink post exercise, consider grabbing a chocolate milk in the future.