Chocolate Milk: An Effective Recovery Drink for Athletes

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There is a bit of math required when it comes to choosing the right recovery drink after a tough workout. First, there’s the “power hour” — the 30 to 45 minutes after a workout that an athlete has to maximize both the timing and benefits for an effective recovery regimen.

Then there’s the ratio of carbs to protein to aim for when it comes to selecting sports recovery drinks. Athletes should aim for a 3:1 carb to protein ratio — a scientifically proven way to refuel exhausted muscles. Pre-mixed chocolate milk post workout provides this key ratio, giving it the protein advantage over water and some other commercial sports recovery drinks.

There are many additional benefits of consuming lowfat chocolate milk after strenuous workouts such as:

  • High-quality protein to stimulate muscle repair and growth
  • A 3:1 ratio of carbs to protein scientifically proven to replenish muscle glycogen (muscle fuel) quickly
  • Replenishes tired muscles
  • Provides fluids and electrolytes — like calcium, potassium, magnesium and sodium — to rehydrate and help replenish critical nutrients lost in sweat
  • Contains five bone-building nutrients: calcium, vitamin D, protein, phosphorus and potassium



Muscle soreness is a fact of life for an athlete. A great muscle recovery tip when you train hard is to drink lowfat chocolate milk post-sweat. Studies have found that those who drank regular or flavored milk after a rigorous workout experienced less exercise-induced muscle damage than those who drank typical sports drinks or water.1,2

After a tough workout, chocolate milk helps muscles recover quickly to their peak potential and helps replenish fluids and critical nutrients lost in sweat. Chocolate milk as part of proper post-workout nutrition can help to repair and rebuild damaged muscles. More than 20 studies support the benefits of recovering with the high-quality protein and nutrients in lowfat chocolate milk after a tough workout.

In one recent study, post-exercise muscle biopsies in eight moderately trained male runners showed improved muscle building after drinking 16 ounces of fat-free chocolate milk compared to when they drank a carbohydrate-only sports recovery drink with the same amount of calories. This enhancement is a sign that muscles were better able to repair and rebuild.1



Some studies suggest drinking lowfat chocolate milk after a strenuous workout 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.

An Indiana University study found endurance-trained cyclists who drank lowfat chocolate milk after an intense period of cycling were able to work out longer and with more power during a second exercise period compared to when they drank a commercial carbohydrate replacement drink. They also exercised just as long as when they consumed a traditional fluid replacement drink.2



Drinking lowfat chocolate milk after a workout is a great way for athletes to get proper post-workout nutrition and to begin the sports recovery process. Tough exercise regimens require athletes to pay close attention to diet, and there are many benefits of chocolate milk consumption after a workout. As part of a proper post-workout nutrition plan, it is imperative to replenish depleted muscles. Chocolate milk contains nine essential nutrients, including some not typically found in many sports recovery drinks, including:

  • Electrolytes including calcium, potassium, sodium and magnesium.
  • Fluids to rehydrate.
  • Protein to repair and rebuild muscles.
  • B Vitamins for energy.
  • Calcium, vitamin D, phosphorus, protein and potassium to build and maintain strong bones and reduce the risk for stress factors.
  • Vitamin A to support a healthy immune system and normal vision.


1  Lunn WR, Colletto MR, Karfonta KE, Anderson JM, Pasiakos SM, Ferrando AA, Wolfe RR, Rodriguez NR. Chocolate milk consumption following endurance exercise affects skeletal muscle protein fractional synthetic rate and intracellular signaling. Medicine & Science in Sports & Exercise. 2010;42:S48.

2 Karp JR, Johnston JD, Tecklenburg S, Mickleborough TD, Fly AD, Stager JM. Chocolate milk as a post-exercise recovery aid. International Journal of Sport Nutrition and Exercise Metabolism. 2006;16:78-91.

RaceHQ™ and the BUILT WITH CHOCOLATE MILK™ Campaign Announce Strategic Partnership to Help Race Directors Get Chocolate Milk To The Finish Line

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RaceHQ™ and the BUILT WITH CHOCOLATE MILK™ Campaign Announce Strategic Partnership to Help Race Directors Get Chocolate Milk To The Finish Line

San Diego, CA – January 15, 2016 – RaceHQ™, a first-of-its-kind online event planning and purchasing tool for participatory events, announced today a strategic partnership with the Milk Processor Education Program’s (MilkPEP) BUILT WITH CHOCOLATE MILK™ campaign. With a quickly expanding membership of over 1,500 races representing more than 2 million participants, RaceHQ continues to expand its game-changing online marketplace to help race directors produce quality events within budget.

The RaceHQ platform connects race directors with vetted and preferred vendors, provides exceptional value on everything needed to produce an event and streamlines the process of submitting, managing and tracking orders all in one centralized location using its powerful online planning tool. Through its partnership with BUILT WITH CHOCOLATE MILK, RaceHQ will help educate race directors on the science behind chocolate milk for post-exercise recovery and create a channel to provide its members with easy access to chocolate milk to satisfy the growing consumer demand for it at race finish lines. With the newly added Nutrition Category within RaceHQ’s online marketplace, BUILT WITH CHOCOLATE MILK is named the Official Recovery Beverage of RaceHQ.

“RaceHQ is in the business of helping race directors produce quality events within budget, and by identifying and working with partners like BUILT WITH CHOCOLATE MILK we further our commitment of providing the best resources for our members,” said Anton Villatoro, President & Co-Founder of RaceHQ. “Recovery plays such an important role when thinking about maximizing the athletic potential of the participants in an event and we look forward to helping our members take their races to the next level by getting chocolate milk to their finish lines.”

More than 20 scientific studies evaluating athletes from sports including running, cycling and swimming support the benefits of recovering after strenuous exercise with the high-quality protein and nutrients found in low-fat chocolate milk.

“As more and more athletes adopt chocolate milk as their post-race recovery beverage of choice, they expect to see it at finish lines,” said Miranda Abney, Marketing Director at MilkPEP. “We continue to hear from race directors and athletes alike that chocolate milk is a key part of their race experience. We’re excited to help athletes recover effectively and efficiently post-race by partnering with RaceHQ to get chocolate milk to more races around the country.”

RaceHQ Membership is totally free for event managers and includes access to RaceHQ’s powerful event planning tool, exclusive invites to expert webinar series, virtual roundtables and downloadable templates. For more information or to create a free RaceHQ Membership, visit To learn more about the BUILT WITH CHOCOLATE MILK campaign and the science behind the recovery benefits of low-fat chocolate milk, visit


About RaceHQ is an online event planning and purchasing tool for participatory events. Developed specifically for event managers, RaceHQ incorporates a comprehensive set of features to more efficiently operate and execute events within budget every time. RaceHQ replaces the clipboard and yellow notepad by allowing race directors to easily take control of their events online and source and procure everything needed to produce an event using any device, ensuring nothing slips through the cracks. Learn more at or set up your free membership today at and engage with us on Twitter @Race_HQ and on Facebook.

The Milk Processor Education Program (MilkPEP), Washington, D.C., is funded by the nation’s milk processors, who are committed to increasing fluid milk consumption. The National Fluid Milk Processor Promotion Board, through MilkPEP, runs the BUILT WITH CHOCOLATE MILK Campaign, a multi-faceted program designed to educate athletes about the recovery benefits of lowfat chocolate milk after strenuous exercise. Lowfat chocolate milk helps athletes refuel, rebuild and reshape after strenuous exercise – with high quality protein scientifically shown to help repair and rebuild muscles. For more information, go to Join the conversation on Facebook BuiltWithChocolateMilk, Twitter @Chocolate_Milk and Instagram @BuiltWithChocolateMilk.