Chocolate Milk Gives Athletes Leg-up After Exercise, Says University of Texas at Austin Study

June 22, 2011

AUSTIN, Texas — Not only does chocolate milk taste good, but two recent studies from The University of Texas at Austin show that it’s also the ideal post-workout recovery drink.

"Serious and amateur athletes alike enjoyed physical recovery benefits when they drank low-fat chocolate milk after a vigorous workout," said Dr. John Ivy, lead researcher on the studies and chair of The University of Texas at Austin College of Education’s Department of Kinesiology and Health Education. "The advantages for the study participants were better body composition in the form of more muscle and less fat, improved times while working out and overall better physical shape than peers who consumed sports beverages that just contained carbohydrates."

Ivy is a nationally renowned sports nutrition expert who established the importance of post-exercise nutrition to athletes' physical performance and recovery, as well as the timing of nutrition intake, and authored the groundbreaking book "Nutrient Timing."

In his two recent, related studies, Ivy and his research team compared the recovery benefits of drinking low-fat chocolate milk after exercise to the effects of a carbohydrate beverage with the same ingredients and calories as typical sports drinks as well as to a calorie-free beverage.

After riding a bike for 90 minutes at moderate intensity, then for 10 minutes of high intensity intervals, 10 trained cyclists had significantly more power and rode faster (reduced their ride time by an average of six minutes) when they consumed low-fat chocolate milk rather than a carbohydrate sports drink or calorie-free beverage.

Compared to the other recovery drinks, chocolate milk drinkers had twice the improvement in maximal oxygen uptake after four and a half weeks of cycling, which included intense exercise five days a week, with each exercise session followed by one of the three recovery beverages. Maximal oxygen uptake is one indicator of an athlete's aerobic endurance and ability to perform sustained exercise. The study included 32 healthy, amateur male and female cyclists.

Ivy's research also revealed that low-fat chocolate milk drinkers built more muscle and shaved off more fat during training, ending up with a three-pound lean muscle advantage after four and a half weeks of training as compared to study participants who consumed a carbohydrate drink. This study also included 32 healthy, amateur male and female cyclists who rode for one hour, five days a week, and drank one of the three recovery beverages immediately following and one hour after the bout of exercise.

"We don’t yet understand exactly what mechanism is causing low-fat chocolate milk to give athletes these advantages — that will take more research," said Ivy, "but there's something in the naturally-occurring protein and carbohydrate mix that offers significant benefits."

Ivy notes that a 30-minute recovery window after exercise, for people of all fitness levels, is as important as the nutrition supplement that's consumed.

For more information, contact: Kay Randall, College of Education, 512 471 6033.

69 Comments to "Chocolate Milk Gives Athletes Leg-up After Exercise, Says University of Texas at Austin Study"

1.  Spencer said on June 22, 2011

Post ride choc. milk isn't anything new but the test results provided are awesome! Thanks for the hard work!

2.  Kassandra said on June 22, 2011

What does the 3-minute recovery window entail? And I agree with Spencer, it's nice to show test results like this, as I much prefer chocolate milk to sports drinks!

3.  Alex said on June 22, 2011

Did you all test regular milk at all? Chocolate milk is loaded with sugar...

4.  JC said on June 22, 2011

Does it have to be chocolate milk? Would regular low-fat milk provide the same benefits?

5.  obvious said on June 22, 2011

it's called protein. protein after a workout vs a gatorade? you don't need a Phd to figure that out, just ask any meathead...

6.  anna said on June 22, 2011

i thought you did this Study?

7.  Kev said on June 22, 2011

Aaaaaaand did anybody test white milk? Water? Protein drinks? This is kind of like saying steak is better for you than bacon.

8.  Bill Fairchild said on June 23, 2011

There could also be other factors besides just "naturally occurring protein and carbohydrate mix" such as IGF-1 signaling or the inclusion of some fat. It would be interesting to see the results as compared to other types of post workout nutrition besides commercial sugary sports drinks.

9.  Heinz Roesch said on June 23, 2011

What brand / s of chocolate milk was used in the study and how soon after the workout was the chocolate milk consumed? How many ounces of chocolate milk were consumed by the athletes right after workout and then again 1 hour later? Is it correct to assume that the chocolate milk drunk was cold chocolate milk?

10.  Willy Spizman said on June 23, 2011

I read an article in a cycling magazine a while back and they said virtually the same thing. It's good to know that there is a study attached to this recommendation. I do, in fact, "feel" a difference in post workout recover drinking low-fat chocolate milk vs. any other drink. My personal preference is YooHoo.

11.  Byron said on June 23, 2011

I have used it for a long time as a post exercise recovery drink, but this article is the proof of what it does. A proven reason to drink chocolate milk is always a good thing.

12.  Jan Neese said on June 23, 2011

Any reason to suggest that chocolate milk is any better than regular milf?

13.  Ben said on June 23, 2011

What about low-fat regular milk? Does it have to be chocolate milk? Compare regular skim milk to chocolate milk, then we'll talk.

14.  Gayle Hight said on June 23, 2011

Does the "three-minute recovery window" mean that you must drink something within three minutes after stopping exercise?

15.  Sue Lewis said on June 23, 2011

I am a biker and will certainly give it a try!

16.  Neal said on June 23, 2011

Missing information here: how much chocolate milk was consumed for this ideal recovery?

17.  Rich said on June 23, 2011

Next thing you know Lance will claim he was using chocolate milk not EPO or steroids.

18.  lee said on June 23, 2011

I was wondering if the same affects occur with either, chocolate soy milk, chocolate almond milk, low carb chocolate milk, etc.? Or is it just the chocolate that does it?

19.  Anthony said on June 23, 2011

It is important that it is chocolate milk and not regular milk. The simple carbs (sugar) contained in the chocolate are vital to recovery.

20.  Joe said on June 23, 2011

I think "3 min" should read "30 min" see this: http://www.utexas.edu/features/archive/2004/nutrition.html

21.  Kay Randall said on June 23, 2011

Folks: Dr. Ivy, the lead researcher for these studies, is out of town until tomorrow (Fri), and probably won't be seeing these questions until he returns to Austin. Some of you have asked about the amt of chocolate milk that should be consumed, and the study details that I'm looking at (I wrote the news release) indicate 4-6 cups of low-fat chocolate milk, and the amt depends on the athlete's body weight. This is excerpted from the actual study: "The amounts of supplement provided were stratified according to body weight ranges. Subjects weighing 77.2 kg (170 lb) received 700 mL per supplement (553.35 kcals), totaling 1,400 mL and 1,106.7 kcals during recovery." The supplements referred to were low-fat chocolate milk, a typical sports drink and a non-caloric drink. Again, Dr. Ivy's back tomorrow and he, or someone else from his team, will address all of the questions (much better than I can). Thanks!

22.  Bill said on June 23, 2011

Who sponsored this study?

23.  Gabriella said on June 23, 2011

It is the combination of protein and sugar, which, as someone stated above, is every bodybuilder's post-exercise nutrition of choice, because of its anti-catabolic effect, as sugar helps shuttle protein to the muscle. Chocolate has ABSOLUTELY NOTHING to do with it, so this study is, in a way, misleading.

24.  Rohan said on June 23, 2011

This is retarded... they're implying specifically chocolate milk will have those effects, I'm sure regular milk would be just as effective, if not more effective.
And what about just having whey protein after?

As for the recovery aspect, I would think sports drinks would be more effective.

25.  steve said on June 23, 2011

Low fat chocolate milk has been shown to be superior to low fat regular milk as a recovery beverage; this is likely due to the fact that the ratio of carbohydrate to protein in chocolate milk is approximately 4:1 In non-chocolate low fat milk the ratio is closer to 2:1
Both protein and carbohydrate are essential to exercise recovery. I think Dr Ivy was misquoted at the end of the article; I'm sure he said "30 minute window" rather than "3 minute window"

26.  Rebecca Allen said on June 23, 2011

27.  Kay Randall said on June 23, 2011

Again, thanks for all of the comments and your interest in the work of the College of Education's researchers --- Dr. Ivy or a member of his research team probably won't see these inquiries or be able to answer them until tomorrow or Sat. I wish I could answer all of them for you, but Dr. Ivy's the expert. K. Randall

28.  Dave Goodin said on June 23, 2011

Dr. Ivy was my supervising professor when I was in the Masters program in exercise physiology. I can assure you that he is a no BS type of guy. He's a meticulous researcher and I'm certain the team working under him was very thorough in their research. And, it's definitely not surprising that a beverage with carbs and protein was more beneficial than non-caloric, or carb-only drinks post workout. Maybe the LA school district should reconsider their ban on chocolate milk!

29.  marco said on June 23, 2011

what brand of chocolate milk did they use? the ones w/ high fructose corn syrup or the ones w/o?

30.  sigh said on June 23, 2011

Can somebody else please post some extremely biased and naive dietary information? Because this is definitely the forum for it.

31.  Colin Campbell (UT, 1966) said on June 23, 2011

A University of Indiana study said this several years ago. The swim coach said his swimmers weren't recovering before their second workout of the day, and chocolate milk saved the day, so to speak. The chocolate raises the amount of carbs to a good level, I believe. I use so-called "whole" milk in mine.

32.  Paige Ortiz said on June 23, 2011

A good read about nutrition for Athletes, involves chocolate milk.

33.  CL said on June 24, 2011

What about SOY chocolate milk? By the way, no rush. We can wait a few more days before we go out and buy the stuff.

34.  Natasha Epperson said on June 24, 2011

there have been a lot of recent studies that show Chocolate is a super food for us, like omega-3. So perhaps is a combination of Chocolate, protein and carb? I'd be curious to compare chocolate milk to say a chocolate protein drink. I'd also be curious to know if they used a grouping with plain milk

35.  John Ivy said on June 24, 2011

First, thank you for your comments. I appreciate those of you trying to clarify why chocolate milk was investigated.
I am going to try and address the questions above and also address some of the skepticism and criticisms posted.
2. The 3 minute window, should have read 30 minute window. What this means is that the chocolate milk (CM) must be consumed within 30 min post exercise to be most effective. This is true for any carbohydrate/protein supplement and not just CM.

3 and 4. As one individual wrote, CM has a good carbohydrate to protein ratio (3.1 to 1). This ratio is important as it determines the post exercise response the muscle has to carbohydrate and protein (increase sugar storage in muscle, limit muscle breakdown and increase protein synthesis to name a few). Regular milk does not have enough sugar. Sugar is not all bad. You could not operate without it.

5. Most "meatheads" believe that only protein is optimal for exercise recovery, particularly if it is resistance type exercise. In reality, a carbohydrate/protein mixture of 3:1 to 4:1 is best for endurance athletes and a ratio of 2:1 to 3:1 (I prefer 2.5 to 1) is best for athletes trying to build muscle and strength. Whey protein is an excellent protein, but it is much more effective when combined with carbohydrate.

7. There were two studies conducted. The control drink in each study was an isocaloric (same calories) carbohydrate drink that also contained the same amount of fat as the CM. There was also a placebo, a no calorie drink. The study does not say that other supplements will not work. There are some very good post exercise drinks on the market (I have developed several). However, what the study demonstrates is that foods that are inexpensive relative to the more costly supplements work just fine.

8. We did not use a commercially available drink for control (see above). However, you are correct. There could be ingredients in CM other than the carbohydrate and protein that are having an effect. A good study would be to see if CM was as good or better than a commercial carbohydrate/protein only supplement.

9. The milk was Kirkland Organic Low-fat CM. The amount of CM was determined by body weight. it was provided immediately post exercise and 1 or 2 hours post exercise depending on the study. Basically, you want to take enough CM to get between .45 to .7 g of carbohydrate per lb body weight with a carbohydrate to protein ratio of 3:1 immediately post exercise. This will provide the right amount of protein for aerobic exercise recovery.
12. Yes. See above
13. Don't need to test it Ben. It will not work as well. I have been researching this area for many years and know that skim milk will not work as well as CM. It has to do with the carbohydrate to protein ratio.
14. Addressed above
16. See above
18. The quality of the protein is important and its digestibility. Dairy protein has been found to be best for exercise recovery and promoting training adaptation. However, it doesn't mean soy milk, etc. would not be beneficial. They just would not be as effective.
19. Thank Anthony. Good explanation
22. Study was sponsored by the National Dairy Council
23. Good answer Gabrieila
24. Rohan, you are completely wrong. Regular milk is not as good (see above). There are sports drinks and there are recovery drinks. Recovery drinks are much more effective for recovery than sports drinks because they are designed for recovery. CM is close to the ideal recovery drink from what we know today. It can be made better, but most individuals would not notice the difference and CM is relatively inexpensive.

25. Thanks Steve. Nice answer

36.  Kay Randall said on June 24, 2011

Thanks, Dr. Ivy. This research certainly has generated a lot of interest.

37.  Dr. Ramirez said on June 24, 2011

One more minor comment. I appreciate the thoroughness of your study, Dr. Ivy. Without reading your original article or knowing if the protein/carb ratio of what I am about to suggest is adequate or not, I wanted to point out if you had looked into the contribution of the caffeine in the CM as a factor in recovery? Perhaps a study between CM and a non-caffeinated CM mixture like Nesquik & organic low-fat milk vs. the other drinks would be useful to tease the contribution of the caffeine out, since the other drinks probably do not have caffeine as well. Just a thought. A very interesting and well thoughtout study.

38.  Tim said on June 25, 2011

Great work, Dr. Ivy! It's an incredible testament to your genuineness and dedication that you - and Ms. Randall - put in the time that you do to answer questions, concerns and doubts on this forum...not to mention the inordinate number of hours you commit to your studies and your students to push the frontier of the science in the field. Great job, Dr. Ivy! Thank you

39.  Sandy Kopel said on June 25, 2011

Reviewing the above comments from readers: prejuidice is simply the short word for "I already made up my mind. I don't need scientific facts." Just like those folks who don't "believe" in climate change (aka "global warming").

40.  croni-k said on June 25, 2011

chocolate milk doesn't even contain milk so comparing it to any milk is pointless.

41.  Mark Cate said on June 26, 2011

Dr. Ivy,
Thanks for your research on CM. I am an avid cyclist and I drink regular CM ( 1-12oz bottle) during my longer rides (3-5 hours). It seems to sustain my energy levels.
Would you recommend I stop drinking it during my rides and drink it post ride or both?
Thanks,
Mark

42.  Daniel said on June 27, 2011

Would consuming slightly sweet cereal with low-fat milk be just as beneficial as consuming chocolate milk after exercise?

43.  Lydia Steinman said on June 28, 2011

In what journal was this study published?

44.  Mike Albert said on June 28, 2011

This info is confusing at .45 to .7 grams per lb a 170 lb person would need almost a quart of CM after a workout. That sounds nuts. What am I missing?

45.  Kay Randall said on June 28, 2011

Lydia - May issue of the Journal of Strength & Conditioning Research.

46.  Kay Randall said on June 28, 2011

Dr. Ramirez - if you want copies of the 2 studies mentioned in the write-up, email me at k.randall@austin.utexas.edu and I'll send them to you. K

47.  John Ivy said on June 28, 2011

37. This is a good thought about the caffeine. However, chocolate milk only contains about 5 mg of caffeine per 250 ml. This is not going to have an effect on performance.
41. I would not recommend you stop taking it during your rides if it is working. CHO/PRO supplementation during exercise has been found to be better than just CHO alone. However, the amount of CHO and PRO that are typically given during exercise are not as high as in chocolate milk. But if you can tolerate it during exercise it is fine. Everyone is different and use whatever works (if legal).
42. Daniel, we have actually demonstrated that cereal with low-fat milk works very well as a recovery supplement.
43. First article is in Journal of Strength and Conditioning Research and the second article is in Journal of Nutrition and Metabolism
44. Mike, someone weighing 170 lbs would need about 700 ml of chocolate milk immediately post exercise and 2 hours post exercise (1400 ml) to maximize recovery within 4 hours. This assumes that the individual has exercise to fatigue and deplete all their muscle glycogen as done in our tests. Obviously, this is a situation that is not too common, but examples are very hard two-a-day training, certain sport competition such as the Tour de France, sports tournaments, etc. You have to put the information provided in proper context. We are studying highly trained athletes and their ability to recover in a short time (4 hours). For the average person working out, I suggest that a person consume about 40% of the calories they expended during their work as a post exercise CHO/PRO supplement using a CHO to PRO ratio of about 3 to 1. This will significant help with recovery, but even more importantly it will bring about a faster training adaptation.

48.  Karen said on June 29, 2011

If it needs to be chocolate milk, just use 1 tbsp of Ovaltine in 8 ozs of skim milk. That's a grand total of 100 cals. I, too, have seen benefits to drinking the above mixture 3 times a day, from maintaining a healthy, consistent weight (at a time in my life when most of my peers are gaining) to curbing my desire for sweets and other carbs. I'm not a cyclist, but I am a tennis player and am very active in general (waterskiing, walking, running, etc.).

49.  James said on July 1, 2011

@ Rebecca Allen - How many of those studies were conducted on athletes or people who regularly perform intense exercise?

50.  Troy said on July 4, 2011

Dr. Ivory, I am doing more endurance training cycling and running. In your book you suggest a protein\carb drink ten minutes prior to exercise, would this be CM, and you also suggest to continue to drink it every 15-20 minutes throughout the workout? Are you suggesting that drinking CM over water throughout the workout is better? Thanks for the great info, I recently plateaued (for 2 months) in my weight loss, after reading this article I started using CM, and have lost 4 lbs in less than two weeks. Keep the great work up, looking forward to more info from you.

51.  Jason Shear said on July 4, 2011

Dear Kay,

Thank you for communicating the news on the chocolate-milk research being done by Prof. John Ivy's research team. It seems to have generated much interest, as have a number of other posts I've read from your office. I do have one very substantial suggestion. The format of your posts is understandably short, and therefore will not be able to communicate much of the scientific information many people will want to know. It would be of great value to include links to the published studies that motivate press releases. Alternatively, in cases where this is not possible due to copyright issues, at least ALWAYS include the reference to the publication(s) (and/or oral presentations) where the information was communicated. This would be best in the initial paragraph, and would look something like this:

"Not only does chocolate milk taste good, but two recent studies from The University of Texas at Austin show that it’s also the ideal post-workout recovery drink (Journal of Strength & Conditioning Research, 2011, volume 25, pp. 1210-24)."

While not all of your readers will be able to access copyrighted scientific publications from the appropriate citations, it will be of great value to much of your readership.

Thanks,
Jason B. Shear
Professor
Dept. of Chemistry & Biochemistry

52.  brian said on July 4, 2011

So if it's the carb/protein mix w/sugar to aid in absorption rate, I'm wondering if the type of sugar matters. i.e. sucrose vs fructose, etc. Many are fans of smoothies with milk/yogurt/fruit. I like fruits higher in antioxidents like blueberries and at times a dash of honey if it doesn't have that sweet edge. So is it how complex the sugar is, like in CM or would simpler sugars suffice?

53.  Rebecca Allen said on July 6, 2011

Hi Gary,
I don’t know that the cancer prostate correlations were done on those that exercise intensely. Probably more average folks, but I’d have to go back and check. Good point. There is a big difference in those that exercise and those that don’t.

I have been reading about Brendan Brazier, triathlete, and his move to a plant based diet and how that increased his strength. He and others are basing some of their move to plant based diets due to the demographic data results from The China Study by T. Colin Campbell, the lab rat studies and others, not because that want to be vegan but because they want optimum results in health and do not want the results of the Standard American diet. (http://www.tcolincampbell.org/courses-resources/interviews/)

An article today about another plant based rider doing the Tour De France in the Wall Street Journal (http://online.wsj.com/article/SB10001424052702304314404576414124184873028.html?KEYWORDS=vegan)

My personal health has improved tremendously after moving to plant based diet, no dairy. Cholesterol dropped 100 points and can now run around the track - couldn’t before. Thus, my interest.

I appreciate the study funded by dairy to show some advantages of dairy. I know so much less than Dr. Ivory. I am still learning.

There is a very early study by Russell H Crittenden on protein and muscle. Beautiful study really. He took ROTC guys measured their strengths and then changed their diet to plant based and then measured their strengths again. On average it increased a lot. He did it with a second more athletic group and found the same results. Curios it was done back about 1905. I am having trouble finding the reference, but will post when I do, if there is an interest.

54.  Rebecca Allen said on July 6, 2011

I am so sorry about the misspellings. For those interested the published paper:
PHYSIOLOGICAL ECONOMY NUTRITION
WITH SPECIAL REFERENCE TO THE MINIMAL
PROTEID REQUIREMENT OF THE
HEALTHY MANAN EXPERIMENTAL STUDY
BY
RUSSELL H. CHITTENDEN,
PH.D., LL.D., Sc.D. 1904
http://ia600208.us.archive.org/21/items/physiologicaleco00chitiala/physiologicaleco00chitiala.pdf

And thank you, Dr. Ivy for your study.

Please note: to view any linked PDF files in this comment, you must first download the Acrobat Reader plug-in for your browser.

55.  Chris said on July 17, 2011

As an RD, I would like to know if the "recovery" benefits include the huge amount of calories that the athlete is consuming in the form of sugar. Although this may be somewhat acceptable to give an athlete at the elite level, what will happen when the general public starts to drink sugar laden chocolate milk all the time based on the premise that it has health benefits?

56.  Dave said on July 18, 2011

"carbohydrate/protein mixture of 3:1 to 4:1 is best for endurance athletes and a ratio of 2:1 to 3:1 (I prefer 2.5 to 1) is best for athletes trying to build muscle and strength".

This article is on the right track and has a lot of correct information, but has not taken into account a few areas that I can see. I wouldn't use CHO/PRO ratio's considering different people need different amounts of nutrients. Macro-Nutrients have to be treated as separate and not put into context of carbohydrate to protein ratio's as a blanket statement for everyone to use. If you are consuming 6 meals a day like everyone should be then your recovery drink will probably be one of those meals. In a meal you need all 3 Macro-Nutrients but the amounts will be different for every person since it's based on your weight to gram ratio, work out type and goal.

Example; I am a power lifter that also wants to cut cortisol levels and burn adipose (WAT) (BAT) fat on my body. My exercise will consist of a mix of High intensity training, lifting %80 of my maximum capable output and low intensity %65 cardio training for a minimum of 30 minutes. I will keep carbohydrate intake to 30g or less per meal for low insulin release creating fat catabolism for needed energy. My weight to gram ratio for protein is 1.5g for every pound of non fat on my body needed for rebuilding and to raise my Basal Metabolic Rate. Lipid intake will be based on anabolic muscle growth which I need 16g of good fats with every meal consisting of %20 of my daily diet. According to my math using the CHO/PRO ratio my ideal recovery drink has a ratio of 1:1.6 for my weight, work out type and goal

Also needed to be taken into consideration are specialized amino chains such as based chain amino acids and other peptides for recovery. Fat types and how they affect anabolism and muscle growth will come into play during recovery. Last is protein types and how they are time released for maximum absorption. Whey, albumin and casein are best and provide instantaneous, 5 hour and 8 hour absorption rates.

Chocolate milk does provide both whey and casein proteins. It also provides some fats and simple carbs for instant glycogen replacement after a work out so it is definitely an ideal natural recovery drink without enhancements. Although I would never use it by itself!

57.  Kim Martinez said on Aug. 4, 2011

Love, Love, LOVE this article. I am training for my first Olympic distance Triathlon, and never thought to drink Chocolate Milk post training, but will most certainly start immediately!

58.  Mich said on Sept. 5, 2011

Hi, Dr. Ivy. I'd like to try chocolate milk with my daughter, who is training as a dancer, and I'm trying to figure out exactly how much choc milk she needs and when she needs it. She is about 75 lbs, and one day per week, she dances about 4.5 hours; on 3 other days, she dances around 3 hours. Does she need MORE choc milk on the one longer day? How much each day?

Also, two of those days, her classes end only about an hour before she will go to bed. If she drinks one choc milk immediately after class, should she drink another just an hour later, right before bedtime? On the other days, what is the ideal amount of time to wait before having the 2nd round of choc milk?

Thank you so much for your advice! I want to help her maintain optimal health while training, but I don't want to give her too much or give it to her at the wrong times and have it end up counterproductive.

59.  5x5 workout training said on Sept. 25, 2011

Very interesting Dr.Ivy, I would have thought the other way where gatorade would have given more energy after the workout. So choclate milk post workout beats gatorade

60.  Denny said on Oct. 4, 2011

Chocolate milk should be consumed as fast as possible after an workout (idealy cardivascular workout such as running, cycling, swimming e.t.c). Why it works is because chocolate powder contains alot of fast acting carbohydrates in from of various kind of sugars. Combine that with the protein from milk and you have an excellent post-workout drink. Though I would like to recommend that if you are strength training, you would be better of with some fast acting whey protein mixed with some milk and dextrose sugar. If you don't have dextrose sugar, a banana would be equally good. Note that you should not overuse chocolate milk and drink an reasonable amount after exercise. (A normal glass would be about 3 teaspoons of chocolate powder and 2-3dl of milk, pref low fat as fat makes food digest slower (around 1.5-3%))

61.  Susie said on Oct. 11, 2011

I am seeing questions regarding soy chocolate milk but not finding answers.. is chocolate soy milk as good or no?

62.  Carolyn M. Appleton said on Nov. 12, 2011

I go to Gold's Gym regularly, and I've been drinking chocolate milk afterward for the past two weeks. It works great ~ very satisfying! Thanks for the idea.

63.  Justin Perez said on Nov. 13, 2011

chocolate milk is used because it has protein(not a lot, but enough to offer your body what it needs to recover broken down muscles) and carbohydrates to help fuel tired muscles. regular milk doesn't have the carbohydrate portion which in studies has shown to work better than just regular milk.

64.  Richard said on Nov. 14, 2011

Since your experiment was sponsored by the National Diary Council, I wonder what effect that has or will have on your inclination to do any experiments that compare CM with other recovery drinks? If you have done studies comparing commercial recovery drinks or your own concoction, I would love to know about it. P.S. I have read and enjoyed your book, Nutrient Timing.

65.  Greg Tsoucalas said on Nov. 14, 2011

Please tell me what one drinks "during" training. As a road biker, I frequently ride two to three hours, and sometimes more. Should I be drinking chocolate milk along the way, or should I drink water/sports drinks and drink chocolate milk after I am done?

66.  Andy Newall said on Dec. 25, 2011

Well with out reading these reserch notes i have for some time at the concern of some people been giving our junior footy players about an egg cup full of chocolate milk at half time. The results and by the players own admission that the seem rejuvinated after the break and on resumption of play. So my guess was right it actually does do something in recovery of stamina.

67.  M. Chocolate said on Feb. 8, 2012

Hey I was wondering what this was, I was shopping and I saw fat free chocolate milk. How can they make that.

68.  jd ripper said on May 18, 2012

Chocolate milk has always been my favorite drink after a spinning bike work out but to know that it can recharge the body is just an added benefit. Wait till I tell my wife!
fitness training

69.  Jeff Groesbeck said on May 29, 2012

Thanks John for the info. As an older marathon runner I have been trying a number of things to get the recovery enjoyed as a young runner. While I doubt that will every happen, I have enjoyed better recovery with the low fat chocolate milk.