5 Reasons You Should Grab Chocolate Milk for Faster Recovery

Amy Goblirsch, RD
July 18th, 2024

If you’ve run a race, chances are you’ve seen chocolate milk handed out at the end.. There is a reason so many races choose to give out chocolate milk and it’s not just because of how good it tastes.

Whether running a race or out for a training run, what you give your body post-run will impact your recovery

Running places stress on your body. Stress + Refuel + Rest = Growth. If you skip or delay the refuel step, growth is unable to happen or will be delayed.

Refueling is an important step to growth as running can leave you with depleted glycogen stores, micro tears in muscles, dealing with dehydration and an electrolyte imbalance. These four things are what you want to focus on after a run to support the recovery process and promote growth.

The faster your body can recover, the faster your body will be ready to go for the next run and the least amount of damage will be done. Not fueling enough or within a timely manner after a run can increase your risk for injury.

Many runners find it challenging to get in recovery fuel after finishing a run. Lack of appetite is one of the main factors why post-run fuel is delayed. This is due to the release of ghrelin, your appetite stimulating hormone, being delayed during long runs. Peptide YY, your hunger-suppressing hormone, is released during exercise. These two hormones, along with blood flow being directed away from your gastro intestinal system cause the lack of appetite.

This is where chocolate milk comes into play as the perfect way to recover after a run.

Here are 5 reasons you should refuel with chocolate milk after your next run

Contains the ideal ratio of carbohydrates to protein found to support recovery. This ideal ratio, has been found to be 3-4 grams of carbohydrates for every 1 gram of protein (3-4:1). Post-run recovery nutrition should include carbohydrates to replenish glycogen stores and protein to support the repair and rebuilding of muscles.

Restores electrolytes, such as sodium, potassium, magnesium and calcium. These electrolytes are lost via sweat during the run.

It is a liquid; aids in rehydrating your body. Liquid nutrition can also be easier to take in post-run when you have no appetite and the idea of eating solid food is unappealing.

Rich in Vitamin D that plays an important role in bone health.

Grab and go option to support recovery even when rushed for time.

The next important factor is the timing of having chocolate milk as recovery fuel

When it comes to recovery nutrition, aim to have the chocolate milk within 30-45 minutes of finishing the run. Remember, the sooner the recovery fuel is consumed the sooner your body can start the recovery process.

Studies have shown that delaying post-run fuel can have a negative impact on your body’s ability to recover.

Bring your recovery fuel with you

If traveling for a run, pack a cooler with ice to keep the chocolate milk chilled or plan to stop at a store post-run to grab the chocolate milk. This can ensure that you are able to consume your recovery nutrition as soon as you finish the run.

In conclusion

Drinking chocolate milk after a run can be an effective way to recover as it ticks all the boxes runners need in recovery fuel. Chocolate milk contains carbohydrates, protein, electrolytes, and hydration all in one convenient drink.

Not only focus on what you are consuming post-run but also the timing. Your post-run fuel is the key to recovering and being ready to go for the next run.

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