Should You Drink Chocolate Milk Post Workout?

“Why is chocolate milk highly recommend as a post-workout recovery drink? Can’t you just have milk without the sugar chocolate syrup or is there a better alternative? I’m not complaining because I love me some chocolate milk, but I just wondered – why specifically chocolate?”

I love your questions. This was written by someone on my Insider’s email list, and I thank you for it.

Please keep the questions coming.

I remember VERY clearly, years ago buying a gallon of skim milk and my Hershey’s chocolate syrup in order to follow these post-workout guidelines.

Hey, any time chocolate and weight loss appear in the same sentence you have my buy-in right away! 😉

But is chocolate milk really what’s best to consume post-workout?



Here’s the truth… you don’t HAVE to have chocolate milk and it’s NOT the best post-workout drink. Yes, it works (and if you love drinking it post workout – keep it), but a lot of that hype was the marketing created by the dairy industry.

It’s based on the fact at one point research showed you needed a 4:1 ratio of carbs to protein post workout. They figured out chocolate milk could provide that 4:1 ratio, and then from that point they started marketing chocolate milk is the best post-workout drink.

In reality, newer research shows the exact 4:1 ratio isn’t necessary (although you do want a mix of carbs and protein after a workout). The protein will help your muscles recover and the carbohydrates will replenish your energy stores. The 4:1 ratio previously recommended just doesn’t have to be that exact, and it doesn’t have to specifically be with milk or chocolate syrup (although it can be, if you choose!).


Some other ideas that are also effective post-workout:

  • Greek yogurt with fruit
  • Whey protein shake with fruit or other carbs (like oatmeal)
  • Sandwich wrap with a whole-grain wrap and chicken or turkey breast
  • Vegan protein powder shake with fruit or other carb added
  • Eggs and fruit or toast
  • Egg sandwich

These are just a handful of ideas. The options are endless.

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