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Need to Refuel? Guzzle a Chocolate Milk
June 2019
By Barbara Gordon, MBA, RDN, LD, FAND
Assistant Professor, Nutrition & Dietetics
Google “chocolate milk and refueling” and nearly one million hits pop up. Scan the content and you quickly learn that dietitians, trainers, coaches, and seasoned athletes boast about the refueling power of chocolate milk after strenuous workouts.
About 100 male and female high school athletes participated in a five-week study, which compared the effect of two refueling options on post-workout strength. And, instead of having athletes come to their labs, the research team headed out to the field of a summer training camp in Austin, Texas.
The athletes were randomly divided into two groups—the chocolate milk group and the other carb drink group. Over the course of the study, the athletes did a combination of bench presses and squats and the researchers collected data on their performance. And, the winner is...the chocolate milk group! The post-workout strength measures for athletes who consumed chocolate milk post-workout were significantly better than the other carb drink.
Got milk?
An eight-ounce carton of chocolate milk contains a 3:1 ratio of carbohydrates to proteins—which is ideal for refueling. In addition, post-workout hydration needs are met because it is about 90% water and helps replace electrolytes lost through sweating. Chocolate milk is also rich in calcium, vitamin D, and potassium.
Coupled with the protein, these nutrients are essential for building and maintaining strong bones.
SCORE regularly stocks chocolate milk in the fueling stations at Holt Arena and Davis Field.
SOURCE: Born, K.A., Dooley, E.E., Cheshire, P.A., et al. (2019).Chocolate Milk versus carbohydrate supplements in adolescent athletes: a field-based study. J International Society Sports Nutrition, 16:6. https://doi.org/10.1186/s12970-019-0272-0
