Super chocolate milk

Nutrition Notes

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Chocolate milk is gaining popularity as a post-workout recovery drink.

Why? Research has shown that chocolate milk, loaded with carbohydrates and protein, refuels muscles, reduces muscle breakdown and rehydrates the body. Studies at Indiana University, George Mason University and elsewhere suggest that drinking low-fat chocolate milk after exercise is just as effective in helping tired muscles recover as a high-carbohydrate sports drink.

At about 25 cents an 8-ounce serving, it's a bargain, too.

Cheryl Zonkowski, director of sports nutrition at the University of Florida, said reduced-fat chocolate milk is one of the choices offered to about 530 student-athletes after exercise.

"It contains 170 total calories, with 29 grams of carbohydrates and 8 grams of protein, a 3.6-1 ratio. Optimal recovery ratio for carbs to protein is between 3-1 and 4-1," Zonkowski said. Milk also contains vitamins A, D, B-6 and B-12; niacin; riboflavin; thiamin; calcium; magnesium; phosphorus; and zinc.

Timing is important. Optimal recovery takes place immediately to about 30 minutes after exercise, Zonkowski said.

—The Palm Beach Post