Is Chocolate Milk Your Best Option After a Workout?

The Short Answer from a sports nutrition expert
Is Chocolate Milk Your Best Option After a Workout?

Q: Is chocolate milk your best option for muscle recovery after a workout?

A: I like any liquid recovery drink, including chocolate milk. Liquids are quickly digested and absorbed, which helps enhance recovery. Chocolate milk has the required ratio of 3-4 grams carbohydrate to 1 gram protein. And as a complete protein, it provides the essential amino acids your body can’t make. But you also have other options:

Advertising Policy

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

  • 1-2 cups chocolate soy milk: Helpful when avoiding lactose. (Cow’s and soy milk are complete proteins. Almond and coconut milk are not.)
  • Homemade smoothie: 4 ounces plain Greek yogurt (10 grams protein) + 1 cup strawberries +½ banana +1 teaspoon honey with ice, with or without water. Or enjoy in a parfait glass without ice or water.
  • Bowl of cereal: Top 1 cup whole-grain cereal with 1 cup cow’s milk or soy milk.

Dietitian Kate Patton, MEd, RD, CSSD, LD 

More information
Feeling Beat Up After Workouts? 5 Superfoods Can Help
Ways to Burn Calories: Which Is Best for You?
How to Get Your Best Heart Workout on a Treadmill (Infographic)
How a Barre Workout Can Give You Tone and Strength

Advertising Policy