There’s no denying that chocolate milk is a fan favorite, and for good reason – it’s delicious! But the benefits of chocolate milk extend far beyond taste. In fact, when it comes to chocolate milk nutrition, you’ll find the same nutrients found in unflavored milk, plus additional benefits that have made it the secret weapon of elite and every day athletes who are looking to perform at the top of their game.

Chocolate milk delivers 9 essential nutrients everyone needs. From 8 grams of natural, high-quality protein to bone-building nutrients, including calcium, vitamin D and phosphorus, choosing chocolate milk is good for your approach to a nutritious diet. Here’s how the chocolate milk nutrition package supports your health:

• Vitamin A supports a healthy immune system
• B vitamins (Riboflavin, B-12, Pantothenic Acid and Niacin) help convert food into energy
• Calcium, vitamin D and phosphorous help build strong bones
• Natural, high-quality protein helps to build and maintain lean muscle

Is There Sugar in Chocolate Milk?

In short, yes. But there’s more to the story behind the sugar in chocolate milk. Chocolate milk contains both naturally occurring sugar (lactose) and some added sugar. Government and major health organizations, including the American Academy of Pediatrics, agree people can enjoy some sugar (both natural and added) within the recommended daily amount, especially when it comes from nutrient-rich foods such as flavored milk.

5 Benefits of Chocolate Milk for Athletes

Unlike water and many commercial sports drinks, chocolate milk has naturally occurring protein to help repair and rebuild muscle. It also has fluids and electrolytes to rehydrate and replenish what’s lost in sweat. In fact, some research suggests milk may help you stay better hydrated after exercise than water.1,2,3,4,5 It’s the right choice for real recovery.

So how does chocolate milk nutrition help athletes recover and return quickly to their full potential?

1. Strengthen Athletic Performance Drinking lowfat chocolate milk, rather than a commercial sports drink, after a strenuous workout may help to boost athletes’ performance. Some studies suggest chocolate milk could help athletes boost power and even improve training times in their next bout of exercise later that same day, compared to when they drink a carbohydrate sports drink.
2. Replenish Electrolytes Lowfat chocolate milk naturally provides many of the same electrolytes (calcium, potassium, sodium and magnesium) added to commercial recovery drinks.
3. Rehydrate After a Workout Chocolate milk contains fluids to help you rehydrate. In addition, some research suggests milk may help you stay hydrated better than some commercial sports drinks after exercise.1,2,3,4,5
4. Optimal 3:1 Carb-to-Protein Ratio The ratio of carbohydrates to protein in chocolate milk is the right mix for recovery, scientifically shown to refuel exhausted muscles. It also contains 8 grams of natural, high-quality protein, which delivers a protein advantage over some sports recovery drinks.
5. Gain More Lean Muscle When part of a regular workout and recovery routine, milk and milk’s high-quality protein also have demonstrated how athletes can gain more lean muscle and lose more fat as compared to drinking a carb-only beverage.

1. Karfonta KE, Lunn WR, Colletto MR, Anderson JM, Rodriguez NR. Chocolate milk enhances glycogen replenishment after endurance exercise in moderately trained males. Medicine & Science in Sports & Exercise. 2010;42:S64.
2. Gilson SF, et al. Effects of chocolate milk consumption on markers of muscle recovery during intensified soccer training. Medicine & Science in Sports & Exercise. 2009; 41:S577.
3. Sawka MN, Montain SJ. Fluid and electrolyte supplementation for exercise heat stress. American Journal of Clinical Nutrition.2000;72:564S-572S.
4. Maughan RJ, Watson P, Cordery PA, Walsh NP, Oliver SJ, Dolci A, Rodriguez-Sanchez N, Stuart DR. A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. American Journal of Clinical Nutrition. 2015;103:1-7.
5. Seery S, Jakeman P. A metered intake of milk following exercise and thermal dehydration restores whole-body net fluid balance better than a carbohydrate-electrolyte solution or water in healthy young men. British Journal of Nutrition. 2016;116:1013-1021.

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