It’s natural to work up a thirst and appetite after a tough workout — but what exactly you should be eating and drinking is highly debated. Some experts swear by protein, while others insist on sports drinks or alternatives like coconut water.

One post-workout option you’ll see kick around often is chocolate milk. Why? Well, for starters, everyone loves chocolate milk — who wouldn’t want to look forward to an ice cold glass? But besides being tasty, it has a great combination of hydrating H2O, protein, and simple carbohydrates that can help your body heal after a particularly difficult day at the gym.

The new research was published in the European Journal of Clinical Nutrition. The study concluded that high-fat milk was just as effective as sports drinks or water in helping you recover from intense exercise. While water and sports drinks are great, chocolate milk has an edge when it comes to carbohydrate ratios. Low-fat chocolate milk contains an ideal 4-to-1 carbohydrate to protein ratio, with a slightly higher sodium content which together help aid in hydration and rebuilding muscle.

But before you go guzzling the chocolatey good stuff, consider how long you’re actually working out.

Nancy Clark, R.D., a sports nutritionist and author of Nancy Clark’s Sports Nutrition Guide Book told Health.com that the average person is probably safe just drinking water, but if you’re spending more than three hours at a time working out, then chocolate milk is a better choice.

“It’s got sodium and calcium, which we lose when we sweat. It’s also go carbs to refuel and give energy, and the protein also helps repair any damage.”

It’s also important to time the chocolate milk within what’s known as the “metabolic window” — the 20-to-30 minute period after your workout when your body can best use the boost in muscle recovery.

Unfortunately for the lactose intolerant, dairy-free alternatives don’t give the same results.

So there you have it. After a hard work out, treat yourself to some ice cold chocolate milk. Science says its okay.


ALSO TRY: Creamy lemon, Greek yogurt protein smoothie.

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Meghan is a full-time writer exploring the fun facts behind food. She lives a healthy lifestyle but lives for breakfast, dessert and anything with marinara. She’s thrown away just as many meals as she’s proud of.