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Chocolate milk for recovery after weightlifting session.

Sweet Treat Helps Recovery After Workout

Author: CHKD Sports Medicine, Warren Feldman LAT, ATC
Published Date: Wednesday, December 9, 2020

After a game, practice, or weightlifting session, it is very important to get the proper nutrients to refuel. A recovery meal or snack should be consumed within 30 minutes of the end of an activity. Without proper refueling, the risk of burnout and fatigue increases.

Knowing what to eat and drink after a workout can be confusing. Over the past few years there has been a drastic increase in sports drinks and protein products. While some protein options are commonly used by high-level athletes, supplements are not regulated by the FDA and can occasionally contain traces of unwanted substances. These products can be costly and unnecessary because most of the beneficial ingredients are found in a balanced diet. Thankfully, there is an option that is just as effective and more affordable than all other products: low-fat chocolate milk!

So, what makes low-fat chocolate milk such a great post-workout drink? For starters, it has a perfect carbohydrate to protein ratio. Studies have shown that after a workout, it is best to have 3 to 4 grams of carbohydrates for every 1 gram of protein. For example, 8 ounces of chocolate milk contains 8 grams of protein, and 23 to 24 grams of carbohydrates. Carbohydrates help the body use the protein you eat in a more efficient way.

Chocolate milk also has electrolytes, just like popular sport drinks that help aid in post-workout recovery. Some studies have also shown that chocolate milk can prevent muscle fatigue when it is consistently used for recovery. So, after your child’s hardest workouts, consider chocolate milk.

As always, it’s vital to maintain a balanced diet. This is a great habit to develop at a younger age. Parents can also consult a sports dietitian for individual or team nutrition counseling through CHKD’s sports nutrition services.

Recovery is just as important for those with a milk allergy or intolerance, as well as those who follow a vegan diet. Many options for recovery are available for these athletes too. If you need assistance with developing a plan, reach out to CHKD sports medicine nutrition services.



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About CHKD Sports Medicine

About CHKD Sports Medicine  CHKD's sports medicine program offers the most comprehensive care for your young athlete. From diagnosis and treatment to customized rehabilitation plans, we specialize in physical therapy and injury prevention programs for active children and teens. Our team is composed of pediatric orthopedic surgeons, sports medicine specialists, physician assistants, certified athletic trainers and pediatric sports medicine physical therapists.