Chocolate milk as a recovery drink after endurance exercise
What it found
Drinking low-fat chocolate milk right after exercise and again two hours later may help muscles recover.
It might also reduce signs of muscle damage in athletes.
What they found
Studies in people
Timing and amount
Drinking 1.0 to 1.5 g per kg of body weight per hour right after exercise and again two hours later seems best for recovery.
Muscle damage signs
Taking chocolate milk after exercise may lower markers of muscle damage.
Other findings
Nutrient ratio in chocolate milk
Low-fat chocolate milk has four parts carbohydrate to one part protein. This matches the ratio found in many commercial recovery drinks.
Fluids and sodium content
Chocolate milk supplies fluids and sodium. These help the body recover after a workout.
What the authors conclude
- They suggest that drinking chocolate milk right after exercise and again two hours later appears best for recovery.
- They say future studies should look at the ideal amount, timing, and frequency of drinking it.
- Their goal is to better understand effects on performance, muscle damage, and how muscles rebuild stored energy.
How it was done
Good nutrition after exercise is key for recovery, so researchers have looked at what to eat or drink to support training. Chocolate milk has become a cheaper option for many athletes instead of pricier commercial recovery drinks.
The authors looked at research on using chocolate milk after endurance sports. They examined amounts of 1.0 to 1.5 g per kg of body weight per hour. The drinks were taken right after exercise and again two hours later.
What it can’t tell you
- We summarised it from the abstract only.
- This work gathers past studies rather than running a new trial.
- It cannot prove on its own that chocolate milk causes better recovery.
- More research is needed to confirm the best amount and timing for different people.
The paper
- Title
- Chocolate milk: a post-exercise recovery beverage for endurance sports
- Type
- ReviewThe authors read earlier studies and describe what they found. It isn’t a new study.
- Evidence
- Studies in people
- Summarised from
- Abstract only
- Cite
- Pritchett K, Pritchett R (2012). Chocolate milk: a post-exercise recovery beverage for endurance sports. Medicine and sport science. doi:10.1159/000341954PubMed 23075563DOI
Summary written 30 Sep 2026. Check it against the paper before it changes what you eat. How we summarise papers · Report an error