Blog Nutrition Post Workout Chocolate Milk – Regain Muscle Power By Enjoying A Sweet Beverage

Post Workout Chocolate Milk – Regain Muscle Power By Enjoying A Sweet Beverage

When we delve into a sports routine, we are usually taught that the best beverages for us would be some sort of protein shake or simply water. Sports life might intimidate amateurs because it is so focused on the number of calories intake without getting at least a little pleasure from delicious food and drinks. But what if I told you that you are welcome to indulge in chocolate beverages, more specifically chocolate milk which is loaded with nutrients that will positively affect your health and even restore your muscle strength? If you consume chocolate milk post workout in moderation, your body will get beneficial components that will enhance recovery and simultaneously bring you pleasure from the sweet taste. Moreover, chocolate milk benefits those people with more durable workouts, like swimming, or running. Even though the consumption of chocolate milk has its benefits, it also includes a few downsides you need to pay attention to. This article is devoted to chocolate milk after a workout, its advantages and disadvantages, and how to prepare this drink on your own. Post workout chocolate milk – regain muscle power by enjoying the sweet beverages. 


Is Chocolate Milk Good For You?

No one would ever guess that chocolate milk is not just some sweet beverage that only ravenous kids can chug but it is also a source of protein and other essential components. These components boost power after strenuous exercises and restore lean muscle. This post workout drink is definitely good for you only when you do not indulge in a too sweet beverage. At first, we are going to concentrate on the benefits of chocolate milk and then move to a couple of downsides. 

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Chocolate Milk Benefits:

  • Improves bone health. When we take a closer look at the nutrients we can notice that chocolate milk is rich in protein, calcium, and vitamin D (6). Calcium is an important mineral for our bones. Because calcium in dairy absorbs easily this mineral is connected to the development of stronger bones in children and adults (4). Moreover, most of the milk produced in the USA is loaded with vitamin D which makes chocolate milk a perfect bone-health protector. Vitamin D deficiency can lead to osteomalacia which means the softening of bones and eventually ends up with the risk of fractures (6). Therefore, if you consume chocolate milk you can be sure that your bones will be protected as you age. 
  • Manages your weight. Non-skim chocolate milk also contains fat which gives you the sense of fullness after drinking the post workout drink. The combination of fat and protein allows you to stay satiated for a longer period of time and therefore consume fewer calories. The research indicates that a diet high in protein, vitamin D, and lower calories helps you lose weight (6).
  • Helps recover from workouts. It is important to note that food rich in protein and carbs refills the electrolytes, sugars, and fluids lost after a rigorous workout. Hence, chocolate milk is a good recovery drink. 

More about the muscle benefits of chocolate milk will be presented further in this article.

post workout chocolate milk

Read More: How Many Carbs Are In Almond Milk?

Chocolate Milk Downsides:

  • It is rich in sugar. The point is that carbs in chocolate milk are usually taken from sugar. There are brands that use high-fructose corn syrup which negatively affects our weight and may lead to obesity and diabetes (5). That is why the American Heart Association recommends women and children consume less than 100 calories of added sugar while men should take less than 150 calories (1). When you abuse the amount of chocolate milk you can end up with a risk of weight gain, heart disease, or type 2 diabetes.
  • Not good for everyone. Unfortunately, some people cannot digest lactose because they are either allergic to it or end up with diarrhea, constipation, or other unpleasant experiences. Therefore, chocolate milk is not a great option for them. Those who have lactose intolerance can substitute chocolate milk with lactose-free milk options. In case you worry about the number of calories you can make homemade low-calorie smoothies with honey. 
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Is Chocolate Milk Good After Lifting Weights?

Chocolate milk after lifting is considered to be one of the best beverages for your muscle recovery. Compared to carbohydrate sports drinks, chocolate milk also repairs and rebuilds muscles. Consuming low-fat chocolate milk after lifting weights can help your muscles work better during further exercises (3).

So, why chocolate milk? 

  • Best chocolate milk for post workout contains carbs and protein which are essential building blocks of muscle tissue. By drinking chocolate milk you get stronger muscles and reduce the risk of injuries during strenuous exercises. 
  • When we sweat we lose not only water but electrolytes and minerals like sodium and calcium (8). Here’s where chocolate milk comes in – it is rich in calcium, sodium, and potassium. 
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Therefore, you can include chocolate milk after lifting weights workouts since this beverage will supply your muscles with essential nutrients. Plus, it will keep you invigorated during the day.

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post workout chocolate milk

Is Milk Or Chocolate Milk Better After A Workout?

Both of these beverages are essential strengthening elements after the workout. Their similarities are as follows:

  • Chocolate and white milk consist of 90% of water. They are rich in calcium, potassium, and magnesium which benefit muscle recovery. They both rehydrate the body and replenish the things that were lost with sweat. 
  • Carbohydrates in milk refuel the body and refill energy stores. 
  • Both chocolate and white milk provide two types of protein – casein and whey that benefit muscle recovery and repair. 

However, it is recommended to select chocolate over white after enduring workouts because 

  • Low fat chocolate milk after a workout provides more carbohydrates which help to replenish energy in your body and make your training more effective and lasting. 
  • Chocolate milk is good for post workout and reduces muscle damage and enhances muscle recovery. 

The research involved eight male runners who stuck to a healthy diet for two weeks and at the end of the week, they took a 45-minute run. During the run, some men had to consume low-fat chocolate milk and some – carbohydrate-sports beverages with the same number of calories. At the end of the experiment, it was highlighted that muscles were better able to rebuild in sportsmen who had drunk chocolate milk, compared with a carb-only drink (2). 

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Thus, it is better to opt for chocolate milk after a workout. In case, you dislike the taste and prefer white milk only, then make sure you add some fruits or berries to it for more nutrition. 

How Is Chocolate Milk Made?

Not everybody trusts chocolate milk from the grocery stores which is common and sometimes understandable. So, why not prepare homemade nutritious post workout chocolate beverages for your muscle strength and stamina? Here is a quick-easy recipe you can take advantage of while preparing this delicious drink: 


  • low-fat milk
  • 1 cup of water
  • pure maple syrup or honey
  • 1 cup of unsweetened cocoa powder
  • a pinch of salt
  • 1 tablespoon of vanilla extract


  1. Mix water and sugar in a medium saucepan until it starts boiling.
  2. Reduce heat to a simmer and add cocoa and salt to it. 
  3. Stir until the mixture thickens. 
  4. Remove from heat and let cool completely.
  5. Add vanilla extract and stir.
  6. Store it in an airtight container.
  7. Add 1 tablespoon of syrup to every 8 ounces of milk. Stir and enjoy the beverage!

You can make a low-sugar option by using less sweetener with dark, chocolate flavor (7).

Calories Carbs Fat Protein
130 19g 2.5g 8g

Read More: Pea Milk Nutrition, Health Benefits And Side Effects

post workout chocolate milk

What Kind Of Nutrients Does Chocolate Milk Have?

Drinking chocolate post workout is a great idea for athletes and amateurs because the number of nutrients in this beverage is impressive. Well, each 8-ounce serving of 2% chocolate milk contains 

  • 190 calories
  • 5 grams of fat
  • 7 grams of protein
  • 2 grams of fiber
  • 30 grams of carbohydrates
  • 24 grams of sugar (6).
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Fat, protein, carbs, and fiber benefit muscle strength and recovery. Plus, they give you a chance to reduce the injuries and prolong your training. 

On top of that, chocolate milk post workout is a perfect source of 

  • Calcium (plays a key role in bone health and maintains muscle function).
  • Potassium (a mineral that allows your body to function properly).
  • Vitamin D (regulates the amount of calcium and phosphate in the body).
  • Magnesium (regulates blood pressure and keeps the bones strong).
  • Phosphorus (keeps your teeth and bones strong).

Obviously, chocolate milk is a great drink after the workout that will boost power and give you energy for different activities.

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The Bottom Line

Chocolate is a delicious and nutritious beverage you can add to your sports routine. It is rich in protein, fiber, and other essential nutrients which aid body recovery and keep you satiated for a longer period of time. Low-fat chocolate milk after a workout improves bone health, manages healthy weight, and restores lean muscles. 

Healthy nutrients allow you to consume this beverage after weightlifting and other enduring workouts. As compared to white milk, chocolate milk has more carbohydrates that replenish energy storage. Post workout chocolate milk – regain muscle power by enjoying a sweet beverage. 

Please note that it is not recommended to abuse the amount of chocolate milk since it is high in sugar which leads to the risk of obesity and type 2 diabetes.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Added Sugars and Cardiovascular Disease Risk in Children: A Scientific Statement From the American Heart Association (2016,
  2. Chocolate Milk Refuels Muscles After Workout (2010,
  3. Drinking Chocolate Milk After A Workout Offers Advantages For Post-Exercise Performance And Muscle Repair (2010,
  4. Effects of Dairy Consumption on Body Composition and Bone Properties in Youth: A Systematic Review (2017,
  5. Effects of high fructose corn syrup and sucrose on the pharmacokinetics of fructose and acute metabolic and hemodynamic responses in healthy subjects (2011,
  6. Health Benefits of Chocolate Milk (
  7. MyFoodDiary (2022,
  8. Physiology of sweat gland function: The roles of sweating and sweat composition in human health (2019,
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