Got Milk? Chocolate Milk Is the Ultimate Cycling Recovery Drink

You’ve pushed yourself through a challenging day on the bike, and now it’s time to replenish your body. You take off your helmet, go to the refrigerator, and pull out a carton of…

Chocolate milk?

Expensive recovery drinks crowd the shelves at health food stores… but one of the most effective options might already be in your pantry. Everybody loves a big glass of chocolate milk, and you might be surprised to learn it’s also an great post-exercise recovery drink.

Anyone who remembers the “Got Milk?” ad campaign knows: milk is great for athletes, and adding chocolate just takes it to the next level.

The science behind chocolate milk.

Why does chocolate milk work so well as a recovery drink? To start, it has a great balance of carbohydrates and protein. A typical glass contains about 25 grams of carbs and 8 grams of protein. Turns out that after a long ride, this is exactly what your depleted muscles need. After all, muscles need glucose and protein to function, so drinking some chocolate milk can help to replace the stores you’ve used during your workout.

How has this been studied? In 2016, scientists at Niagara College in Ontario, Canada investigated the use of chocolate milk in male cyclists. These cyclists were given either chocolate milk, chocolate soy milk (more on that later), a chocolate-flavored beverage made with hemp, low-fat dairy milk, or an artificially sweetened placebo drink and measured their time trial performances on the bike. What happened? All of these drinks, which contained a recovery-appropriate ratio of carbs to protein, improved recovery beyond the placebo group.

Image from Upshaw AU, Wong TS, Bandegan A, Lemon PW. Cycling Time Trial Performance 4 Hours After Glycogen-Lowering Exercise Is Similarly Enhanced by Recovery Nondairy Chocolate Beverages Versus Chocolate Milk. Int J Sport Nutr Exerc Metab. 2016;26(1):65-70. doi:10.1123/ijsnem.2015-0056

What about going beyond carbs and protein? The good news is that chocolate milk also contains electrolytes for proper rehydration. Most people will find it more affordable than specialized sports supplements intended for the same purpose, but it provides similar or even superior recovery effects.

Let’s check out the science: in another study, researchers examined whether low-fat chocolate milk would be just as effective for preventing fatigue as an electrolyte drink (like Gatorade or Powerade) in college athletes. They discovered that not only did chocolate milk have a positive effect, but that there was no significant difference between the drink groups. Next time you check out that shelf of sports drinks at the grocery store, remember: chocolate milk works just as well!

Read more: Why Do Pro Cyclists Drink Tart Cherry Juice?

But is the chocolate always necessary?

Not really. You might prefer adding some chocolate to your milk for truly demanding workouts… those where you’re really pushing your limits for more than an hour. In those situations, the extra sugars will be beneficial. If you’re just doing an hour-long Zone 2 ride on the indoor trainer, you probably don’t need any specialized recovery drink. A small glass of regular milk will be fine if you don’t have chocolate on hand… or, you can skip the drink altogether. For most moderate exercise, including cycling, a healthy diet with balanced meals before and after your workout will adequately replenish what you’ve used.

How do you best use chocolate milk for recovery after cycling?

To get the most effect from your chocolate milk, have an 8oz glass after cycling. Timing matters, too: studies show that it’s best to enjoy your chocolate milk around two hours after finishing any workout. This time window will maximize your muscle recovery and help replace your glycogen stores while giving your body time to cool down.

Read more: Do’s and Don’t’s For Planning Winter Workouts on a Bike Trainer

If you can’t stomach milk immediately after exercising, it’s okay to wait a bit. Just don’t delay too long after intense endurance workouts, as you may start to feel the effects of fatigue or electrolyte imbalance.

Remember that chocolate milk is a recovery drink and not a replacement for proper hydration during your ride. Be sure to drink enough water. You can also replenish your body with an electrolyte and carbohydrate drink such as this one during your ride.

Vegan or dairy-free? Don’t worry!

If you are lactose intolerant, vegan, or simply don’t like (chocolate) milk, don’t sweat it. There are some other options!

• As mentioned before, regular milk provides a similar protein profile but fewer carbs and works as a substitute. You can make up the difference in sugar with a banana or some oatmeal.
• If you’re lactose intolerant, vegan, or avoiding dairy for other reasons, chocolate soy milk is a solid alternative. It still has around 7 grams of protein per cup. Here, the chocolate still boosts the carbohydrates to suitable recovery levels.
• Want to mix it up? Pea protein milk is another non-dairy option with similar protein content but fewer carbs. Again, adding chocolate or pairing it with a carb-rich snack will complete the recovery package.

Note that some plant milks don’t quite hit the mark for post-workout recovery. Almond and oat milk taste great, but they lack sufficient protein for muscle repair. If these are your preferred milk substitutes, add a protein-rich food after your ride as well, like half of a peanut butter sandwich.

Of course, you’re also not limited to milk-based choices! Try what works for you and discover what suits your body best.

Are you a believer?

Maybe when you opened this post, you weren’t sold on this idea for a new recovery drink. Now? I hope you see why chocolate milk deserves its reputation as a recovery drink for cyclists… even though it’s so tasty, too. Combining carbs, protein, and electrolytes is a smart choice for refueling your muscles. And if you don’t like chocolate milk, the alternatives above should be great substitutes, too.

Who knew that something delicious could also be functional? I guess it’s sort of like cycling itself… you can enjoy something that’s good for your health. Whatever the case, your inner kindergartener would be thrilled to know that chocolate milk isn’t just a treat: it’s practically a fitness supplement!

Read more: Is Maple Syrup Good For Cycling?

What do you like as a recovery drink after your workout? Sports drink, milk, or something else? Let us know what you thought in the comments or on social media! ★