Is chocolate milk an effective recovery fluid?

One of the latest substances to be touted as a recovery fluid is chocolate milk. It's believed that the combination of amino acids and carbohydrates in milk helps to stimulate the synthesis of muscle protein.

In one study, nine endurance-trained cyclists drank iso-volumic amounts (509.1 milliliters) of low-fat chocolate milk (382 calories), a fluid replacement drink (106 calories) or a carbohydrate replacement drink (382 calories). There were no significant differences between the chocolate milk and the fluid replacement drink at improving time to exhaustion and total work on a stationary cycle. In another study, 19 untrained subjects drank iso-caloric amounts (5 calories per kilogram of bodyweight) of low-fat chocolate milk or a carbohydrate/electrolyte drink immediately following a strength-training workout that consisted of seven exercises. After 10 weeks, there were no significant differences between the two beverages in terms of body composition or muscular strength.

If milk is employed as a recovery fluid, understand that it has several drawbacks. For one thing, milk may provide more calories than desired. Needless to say, this is a major concern if weight loss is a goal. Milk can also cause gastrointestinal upset, especially in those who are lactose intolerant. And, un-like most other beverages, milk must remain refrigerated until it's used.

Matt Brzycki is coordinator of recreational fitness and wellness programs at Princeton University, Princeton, N.J. He has more than 22 years of experience at the collegiate level and has authored, co-authored or edited 14 books.

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