It’s the ideal re­cov­ery drink, but not all choco­late milks are created equal

Runner's World (UK) - - Front Page -

THE COM­BI­NA­TION of fluid, elec­trolytes, pro­tein and carbs in choco­late milk is just what your body needs to re­fuel postrun, while cal­cium and vi­ta­min D sup­port bone health. A re­cent study1 ex­am­ined the per­for­mance of run­ners who re­fu­elled with choco­late milk or a carb-only drink in two en­durance tests sep­a­rated by three hours. Both drinks re­plen­ished mus­cle glyco­gen, but those who drank choco­late milk lasted sig­nif­i­cantly longer in the sec­ond trial.

BEST FOR POST- LONG RUN For Good­ness Shakes Re­cov­ery £1.75 for 475ml,

The 3:1 ra­tio of carbs to pro­tein (50g carbs, 16g pro­tein) makes this ideal for restor­ing en­ergy (it packs 299 kcals) and sup­port­ing mus­cle re­cov­ery af­ter long runs.

BEST FOR PORTABILITY BAM Choco­late milk £1.50 for 330ml, sains­

The car­ton can be kept at room tem­per­a­ture un­til opened so it’s great for speedy re­fu­elling. Made with whole milk and sweet­ened with honey, it pro­vides 35g carbs and 11g pro­tein.

BEST FOR PRE- RUN Rebel Kitchen Choco­late Mylk £1.25 for 250ml, good­ness­di­

This is made with just four in­gre­di­ents – wa­ter, co­conut milk, date syrup and ca­cao. Pro­vid­ing 130 kcals and 21g carbs, it’s low in pro­tein, so it works best as a pre­run hit.

BEST FOR WEIGHT WATCH­ERS Daioni Choco­late Flavoured Milk £2.15 (3 x 200ml packs, abe­land­

Daioni’s or­ganic semiskimmed milk drink has less than 140 kcals. It’s low in fat and added sugar, but a car­ton still pro­vides 9.3g of pro­tein to help you feel full.

LIQ­UID PUNCH In the study, sub­jects who re­fu­elled with choco­late milk showed in­creased mus­cle syn­the­sis.

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