CHOCOLATE MILK HELPS YOUR BODY RECOVER AFTER A TOUGH WORKOUT

Nutrition recovery plays an important role within the hour after long, intense activity. Examples include marathon running, training twice a day, or during sports tournaments when recovery time is short. For your training routine, consider the 3 Rs below.

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Refuel

Carbohydrates are the main fuel used for energy during heavy exercise.

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Repair

Protein will help build and repair muscles after a hard workout.

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Rehydrate

Water and electrolytes are lost in sweat during strenuous actiivty.

A glass of chocolate milk has more protein than an egg
Chocolate milk has more potassium than a banana
Chocolate milk has more electrolytes than an average sports drink

Does your recovery snack add up?

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CARBOHYDRATES
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PROTEIN
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FLUID &
ELECTROLYTES
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Illustration of Chocolate milk

Chocolate milk

Chocolate milk contains all the nutrients for recovery in one convenient package! Keep it cold in your team cooler.

 
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Water

Water contains fluid but that's all. It's missing carbs, protein, and electrolytes. To complete your recovery snack, add a peanut butter sandwich.

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Fruit juice

Fruit juice is missing protein and, although it contains fluid, it's missing sodium (electrolyte). To complete your recovery snack add yogurt.

Illustration of White milk

White milk

Milk contains the nutrients for recovery but has fewer carbs than chocolate milk. To complete your recovery snack, add a banana or a handful of dried fruit.

Illustration of Average Sports Drink

Average Sports Drink

A typical sports drink is missing protein*. To complete your recovery snack, throw in a small bag of nuts/peanuts.
* Sports drinks with added protein have been formulated but are not widely available.

FAQ's

  • Can I add protein powder to my chocolate milk to increase my protein intake post-workout?

  • I like strawberry-flavoured milk better than chocolate milk. Is it a good recovery snack?

  • I know that carbohydrate stores in the body (glycogen) can be depleted following heavy exercise, but what activities count as “heavy exercise”?

  • Since fat is a source of energy, what about fat in my recovery snack?

  • I know that I should include some protein in my recovery snack, but how much is enough?

  • Aside from milk, yogurt, peanuts, and nuts, what are other examples of protein-rich foods?

  • Is coconut water a good recovery beverage?