The Best Post-Workout Recovery Drink: Chocolate Milk

April 16, 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.


  • mlb shark April 16, 2018 at 8:38 am

    i uninstalled the software on my msi gp72 leopard pro , is there a way to get it back ?

  • lasse Wiik April 16, 2018 at 8:38 am

    So i followed the instructions and ended up in bios when i have to push F11 to choose where to boot from. Tried several times.
    I have a 64 GB SD card i made the recover on, is that the problem? does it have to be USB?

  • Mark Sean Villanueva April 16, 2018 at 8:38 am

    I hope you had a tutorial that can be easily understand than this, because it too fast for others to understand..

  • GeneralBlackNorway April 16, 2018 at 8:38 am

    I already have a RAID 0 that's filled up and gotten a bit slow (I believe due to not enough space when moving around files to get enough continuous space on the ssd's) and I want to upgrade to a new set of SSD's with more storage capacity. Is it possible to migrate the OS and everything to the new SSD's? I have cloned one SSD drive to another bigger SSD drive on my desktop before, but I'm not certain if I can do the same with RAID 0 volumes. Does the burn recovery tool only recover certain MSI files or does it recover the entire OS?

  • SuperDigitalMe April 16, 2018 at 8:38 am

    this shit doesnt work here. I made a usb recovery stick with burn recovery and then i installed the creators update on my drive, and installed all the needed drivers.
    Now i want to go back to original install, booted, pressing F11, choosed my stick, and choosed the system drive.
    After 2 times pressing yes, i only get a black screen, thats all. This is SHIT!

  • Miguel Montenegro April 16, 2018 at 8:38 am

    my notebook doesn't have the raid option.
    (GP62mrv 7RF Leopard Pro)

  • CarCam April 16, 2018 at 8:38 am

    Well worth doing!

    Sure, u need to backup your personal files before doing this (!) …

    … and the cloning alternative to MSI Burn Recovery does work and might save some time reinstalling apps/games/data files.

    32GB USB 3 drive makes MSI Burn Recovery much faster than CD/DVD discs.
    a:) Different versions of MSI Burn Recovery do not work with larger than 32 GB USB drive
    b:) Newer version of MSI Burn Recovery might not "like" the old restoration files. Sigh.

    Changing from 5400 disk to m2 6GB SATA can give a boot time to Windows Desktop of under 10 seconds. Worth the effort. IMHO

  • Alexander Sandalis April 16, 2018 at 8:38 am

    The 'Intel Rapid Stoarge Technolohy' prompt before you click 'Ctrl I' option does not show up on my CX62 6QD. How do you get into it?

  • Karl Martin Zanzi Bejemark April 16, 2018 at 8:38 am

    I don't know why I bothered with this and I so regret it.. How do I reset it back to the was it was before

  • Now On AFM April 16, 2018 at 8:38 am

    I have an MSI GT70 0ND with Windows 10 installed (originally Windows 8). I no longer have the BurnRecovery tool on my laptop. Downloading the version for the Apache Pro only allows an update if it detects it in my laptop. Is there a way to download the full version of the BurnRecovery? I can't find it in the support page of my laptop.

  • SamuraiPea April 16, 2018 at 8:38 am

    Hi. I have a GE60 OND and was thinking of upgrading to an SSD. Since I upgraded the OS on my laptop to Windows 10 I was wondering whether MSI BurnRecovery works on Windows 10.

    Any help is very much appreciated!

  • Metalmachine467 April 16, 2018 at 8:38 am

    does anyone know if you can use the new  Samsung  960 pro  m.2 ssd   in a msi z170  m7 mb?

  • Aaron Stevens April 16, 2018 at 8:38 am

    Hi, upgrading a friend's laptop for him, he has a MSI GE62 6QF with a 128GB M.2 SSD and a 1TB drive, I made a USB backup (and DVD too for redundancy) with MSI BurnRecovery, then proceeded to change the original M.2 SSD for a 500GB Samsung 850 EVO.

    After this was done, I confirmed the new SSD was recognised in the BIOS successfully and then booted from USB by pressing F11 at the MSI Logo, but was then was faced with this message:

    Your PC/Device needs to be repaired
    A required device isn't connected or can't be accessed
    Error code 0xc000000f

    The same happens when booting from DVD, so the USB isn't likely to be corrupted in this case.
    Why is it showing this message?

  • Simon Howard April 16, 2018 at 8:38 am

    This isn't much help. The site has changed and nowhere can I find the BurnRecovery tool. Suffice to say that I am trying to rebuild my daughters MSI GE70 which has a slowly failing hard drive. Only option is Service which the takes me to download a bios update.

  • Tape P April 16, 2018 at 8:38 am

    I got a GL62 6QF laptop that I installed a PCI-e SSD into, can i do this on it too?

  • Jason April 16, 2018 at 8:38 am

    Thanks for this guide! I was about to go the long route by using Clonezilla and Tux to create a bootable image, but just discovered the MSI recovery utility and wasn't sure if it could be used to completely clone the SSD/OS to a larger SSD which I just bought (1TB). This confirmed it; thanks!

  • Jason Akon April 16, 2018 at 8:38 am

    does this works with windows 10 ?

  • Divo Ario April 16, 2018 at 8:38 am

    Hi, I have questions

    When you adding new SSD on your notebook. Are the data on your HDD will be lost during the system recovery process? or we need to format our HDD to rearrange partition in our HDD?

    Thanks for help.

  • garcia yuen April 16, 2018 at 8:38 am

    It's work on windows 10 with same laptop?

  • Krungle April 16, 2018 at 8:38 am

    I accidentally uninstalled MSI Burn Recovery is there a way I can get it back?

  • Andrés González April 16, 2018 at 8:38 am

    does not recognize samsung 950 pro

  • Andrés González April 16, 2018 at 8:38 am

    does not function if i want to upgrade to a samsung 950 pro ssd

  • Rafa Llamas April 16, 2018 at 8:38 am

    Do I hace to do the raid parte if I only insert one SSD?

  • Glenn Aaron April 16, 2018 at 8:38 am

    how about the GE60 2qd apache?

  • 3kbeatz April 16, 2018 at 8:38 am

    I had someone install a SSD on my MSI GE70 20E laptop. They did everything you outlined in the video except one thing. they didn't put to hidden partition back onto the original HDD. I believe it is now on the SSD that they installed for me. How do I get the MSI Burnrecovery to point to the hidden partion on the SSD?

  • Yannick A. April 16, 2018 at 8:38 am

    No subtitles in french ?!!

  • Y4NG M4RCUZ April 16, 2018 at 8:38 am

    where can i download MSI Burn Recovery For My MSI GT72s that come with windows 10 ?

  • Abdoul Aziz Ba April 16, 2018 at 8:38 am

    hi!! i have a msi GE 60 apache pro and i want to set a raid 0; i just want to know what will happen to all my softwares installed on the C: and D: after a recovery , will they be conserved or i have to reinstall all my softwares ???

  • Roberto Marghelli April 16, 2018 at 8:38 am

    Hi, the super raid it's available also for MSI GE62 6QL ?

  • Nanda Gopalan April 16, 2018 at 8:38 am

    If we do this way., What happens the original C: that already had the Windows OS?
    Will it be Automatically converted into secondary Storage?

  • PillowSmeller April 16, 2018 at 8:38 am

    MSI Recovery Update: @00:30

    Create System Recovery: @3:00

    Disassemble laptop & add SSD: @4:02

    BIOS RAID setup: @6:24

    Use Recovery Data: @7:49

  • Marius Merchiers April 16, 2018 at 8:38 am

    Does this work for all MSI laptops with a M2 slot?

  • Braxton Todd April 16, 2018 at 8:38 am

    can i use only 1 msata ssd instead of 2 like it shows I the video?

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