The Best Post-Workout Recovery Drink: Chocolate Milk

April 13, 2018


Protein supplements have blossomed into a multibillion dollar industry as people have flocked into health food stores in search of the best post-workout nutrition options. Although I do recommend a protein supplement in some situations and I in fact use one myself, a childhood favorite may actually yield better results. Chocolate milk, with its unique blend of simple sugars, whey and casein protein, Vitamin D and calcium, and fats provides your body with a complete post-workout option that actually tops many leading protein powders.

Why it Works

Simple Sugars

Generally I advise people to stay away from simple sugars that digest extremely quickly, but after a tough workout, you have a small window of opportunity to consume simple sugars that your body can actually use. When you exercise, your body is pulling on its available energy and your muscles are sustaining very small amounts of damage. You know that your body needs high quality protein to repair your muscles, but it also needs energy – energy that has largely been depleted. When you ingest simple sugars like those found in chocolate milk, you’re providing your body with the immediate energy it needs to recover and begin repairing your muscles.

High Quality Protein

The protein you find in your whey and casein protein supplements is derived from milk, which means milk has the same protein in a more natural, less processed form. The protein you find in milk is about 20% whey and 80% casein, so you receive a good mix of fast and slower absorbing protein to sustain muscle building for up to eight hours!

Vitamin D and Calcium

Remember how milk is supposed to help kids grow big and strong? The same goes for adults – calcium keeps your muscles and bones strong to help prevent injuries, and Vitamin D helps the body absorb calcium.


Contrary to popular belief, eating most fats will not make you fat, and high quality fats can actually improve endurance, help you to prevent injuries, help you build muscle by stabilizing your testosterone levels and more.

How to Maximize Your Efforts

These benefits make chocolate milk a great option to consume within 20 minutes of working out, but even a large glass of milk will only supply you with about 12 grams of protein. If you’re serious about gaining lean muscle mass, you should be consuming as many grams of protein as your target body weight daily, so 12 grams alone probably isn’t going to cut it.

You have a few options. The chocolate milk will easily tide you over until you have time to make yourself a high protein meal to complete your post-workout nutrition. Also, I mentioned earlier that I do in fact use a protein supplement; I just don’t use it as my immediate recovery drink. Instead, I take my protein shake with a side of fruit and whole grain carbohydrates about an hour after working out to complete my post-workout nutrition.

When Chocolate Milk May Not Work

If you’re lactose intolerant or just don’t like the taste of milk you should obviously steer clear of chocolate milk. Also, milk of course has to be kept cold, so it’s not always the most practical option when you’re going to be at the gym for a few hours. However, you can still work on getting a good combination of the elements that chocolate milk has by eating a variety of foods.

Eating some fruit or consuming a sports drink like Gatorade will help you get the simple sugars your body needs to begin repairing your muscles.

Try to find a protein supplement that has both whey and casein protein so your body has a sustained source of protein. BSN’s Syntha 6 and Optimum Nutrition’s Nitrocore 24 are both good options and they have some of the vitamins that milk has to promote muscle health.

A scoop of peanut butter or any nut butter will provide you with a lot of healthy fats to also promote muscle growth. Some protein supplements will also feature some good fats, though you should watch the saturated fat content.


  • Skoda130 April 13, 2018 at 10:16 pm

    Man, THAT shunter is totalled..

  • Franz Otto April 13, 2018 at 10:16 pm

    schlimm der Unfall, jetzt hat sich meine Entscheidung, wieder einen Volvo V60 zu fahren, als richtig erwiesen. Schwedenstahl ist nun mal stabil.

  • counterfit5 April 13, 2018 at 10:16 pm

    4:33 how many attachments can you put on one piece of equipment? 😃

  • Effen Bamm April 13, 2018 at 10:16 pm

    Ajaj 3:15 , där fuskas med arbetssäkerheten lite XD

  • Rossie Hughes April 13, 2018 at 10:16 pm

    WICHITA FALLS TEXAS tech of course you can

  • Eva-Lotta Eriksson April 13, 2018 at 10:16 pm


  • tiger bray April 13, 2018 at 10:16 pm


  • Madou Otthen April 13, 2018 at 10:16 pm

    IM from sweden

  • Bo Gson Ljung April 13, 2018 at 10:16 pm

    RC2 är loket littera

  • 2281958922alejandro Motaguevara April 13, 2018 at 10:16 pm

    me gusto mucho el video

  • Scruffy 61 April 13, 2018 at 10:16 pm

    what a mess glad nobody was hurt. very smootly done in a timely manner. thank you.stay safe.

  • BPJ John April 13, 2018 at 10:16 pm

    what was it carrying, cocaine?

  • jed-henry Witkowski April 13, 2018 at 10:16 pm

    Wagon, wagon… Fucking wagon! It's car, ya dumb Euros!

  • Larry R Wendell Jr April 13, 2018 at 10:16 pm

    Awesome workmanship!

  • johnk1955 April 13, 2018 at 10:16 pm

    Was I seeing things or did the rear axles of that lowboy trailer turn to steer the back end?

  • Scooby Doo April 13, 2018 at 10:16 pm

    Very good video, Subscribed

  • nlo114 April 13, 2018 at 10:16 pm

    Proper railway-work weather, rain, cold and mud. Good that no-one was hurt.

  • Gen15 April 13, 2018 at 10:16 pm

    2 days to clean that mess? Damn. Sweden ain't fucking around.

  • Akadian Rail April 13, 2018 at 10:16 pm

    that's a lot of paperwork..

  • Phillip Mulligan April 13, 2018 at 10:16 pm

    Good thing that wasn't an oil tank train. Remember Lac-Megantic, Quebec.

  • iamjesper April 13, 2018 at 10:16 pm

    du gör verkligen jättebra videos, inget överdramatiserat utan bara bra filmning och editering med långa och givande scener! fortsätt så!

  • spv1093 April 13, 2018 at 10:16 pm

    Talar amerikanern om 35 amerikanska ton? Ett amerikanskt ton väger endast 908 kg.
    Varifrån kom kalken och vart var den på väg?

  • Trucker Dashcam // Sweden April 13, 2018 at 10:16 pm

    Imagine the sound from that crash!

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