Milk’s powerful package of 13 essential nutrients provides the nutrition necessary for an active lifestyle. Drinking milk — whether white or chocolate — helps you get ready for any activity, as well as recover and rebuild for what’s next. Plus, nutrients found in milk, including chocolate milk, build strong bones and muscles.
Hydrate & Recover After Exercise
Milk is an effective workout recovery drink. Studies have shown that milk’s powerful nutrient package, which includes some nutrients not typically found in sports recovery drinks, has several benefits for post-exercise recovery. Research shows drinking milk after exercise can be as effective as some sports drinks in helping to restore the body. It’s a one stop shop to help professional athletes and fitness enthusiasts alike meet the three Rs of recovery — rebuild, refuel and rehydrate.
Its protein helps muscles recover after a tough workout and stimulates muscle growth. Plus, chocolate milk has the right 3:1 carb-to-protein ratio scientifically shown to replenish muscle glycogen (muscle fuel) quickly. Milk is approximately 90% water, so its fluid and electrolyte content (sodium and potassium) can help rehydrate your body and replenish what’s lost in sweat.
With 8 grams of high-quality protein and added sugar to support recovery, chocolate milk makes excellent fuel for athletes. Recently published research showed that in high school football players, chocolate milk has more impact than regular sports beverages when high school athletes drink it for recovery.
Natural High-Quality Protein
Milk is a natural source of high-quality protein. Not only does protein help you feel fuller longer, but it also protects muscles after a workout, strengthens your immune system and regulates your metabolism. Milk contains two types of protein: casein (80%) and whey (20%). Both offer protein and essential amino acids in amounts sufficient to support the many roles of protein in the body.
White milk, chocolate milk, cheese, cottage cheese, yogurt and Greek-style yogurt all contain high-quality protein. Proteins from animal food sources are complete high-quality proteins. The high-quality protein found in milk, cheese, yogurt and whey protein powder, as well as in meat, pork, poultry, fish, eggs and soy, can help you meet your daily needs. Since most plant proteins do not provide significant amounts of all the essential amino acids the body needs, a variety of plant foods are often needed.
Whey protein is one of the best sources of branched-chain amino acids (BCAA), including leucine, which has been shown to stimulate muscle protein synthesis. Whey protein can be removed from milk, dried into a powder and used as an ingredient, providing high-quality protein to a number of food and beverages.
Consuming whey protein after your exercise can help restore muscle and replenish glycogen — helping you make the most out of your next workout. When consumed as part of a resistance training program, whey protein can help build more lean muscle.