Chocolate milk has long been touted as the ideal recovery drink. The combination of fluid, protein and carbohydrate is just what your body needs to refuel post run while its calcium and vitamin D supports bone health. A study from Southern Connecticut State University compared the performance of runners who refuelled using either chocolate milk or a carbohydrate-only drink over two separate trials. Results showed that both drinks effectively replenished muscle glycogen but those who drank chocolate milk also had markers of increased muscle synthesis (rebuilding) indicating better recovery. To prove the point, in the second trial, individuals who drank the chocolate milk lasted significantly longer in the endurance test.
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But not all chocolate milks are created equal. Different products can offer varying benefits for runners so choose one that meets your needs.
What’s the healthiest bread for runners
For Goodness Shakes Recovery is made from a combination of semi skimmed and skimmed milk and contains a 3:1 ratio of carbs to protein. It is specifically designed to support muscle health and restore energy after longer runs. Due to its higher carb content, save this for runs of an hour plus.
Tasting notes: Smooth and chocolately without being overly sweet.
£1.75 per 475ml bottle from Ocado.
Per 475ml: 299 cals, 50g carbs and 16g protein.
Best for when you don’t have a fridge: BAM
BAM’s natural chocolate milk can be kept at room temperature until opened making it a great option for when you need a speedy refuel. Made with whole milk and naturally sweetened with honey.
What’s the healthiest bread for runners.
£1.50 per 330ml carton from Sainsbury's.
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Rebel Kitchen’s delicious chocolate drink contains just four ingredients – water, coconut milk, date syrup and cacao. It’s contains less protein than the dairy brands so save this for shorter runs.
£1.25 per 250ml carton from Goodness Direct.
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Per 250ml: 130 cals, 21g carbs and 1.5g protein.
Best if you’re watching your weight: Daioni
Daioni’s organic semi skimmed milk is produced by Welsh dairy farmers. It contains less than 5% added sugar yet is still rich in protein meaning it will fill you up and keep you satisfied.
What’s the healthiest bread for runners.
95p per 250ml carton from Ocado.
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