Cocao Chocolate milk is usually thought of as a children’s drink, but adults often love it for its taste and as a comfort food. It also has benefits for workout recovery and bone health. Milk is a source of calcium, protein, and vitamin D.
There’s a lack of research on chocolate milk and health outcomes in adults. Findings are based on studies on the main ingredient of milk itself, and these findings are mixed.
A lot of people think of chocolate milk as a sweet treat, but it has also been touted as a recovery drink after a workout. One study compared the recovery and hydration effects of chocolate milk and a sports drink after endurance exercise. Chocolate milk was as effective as the sports drink and was more beneficial for rehydration post-exercise.
The goal of a post-workout snack or beverage is to replenish fluid and nutrients lost during training. Rehydration also helps your body heal from the wear and tear of exercise.
Sports dietitians recommend that athletes and active people consume fluid, electrolytes, and other nutrients after a strenuous workout. Chocolate milk contains the nutrients needed for replenishment and healing.
Milk and other dairy products provide essential nutrients. It’s a good source of calcium, which is beneficial for strong bones and teeth. Calcium helps you maintain bone strength as you age. Milk, and other dairy products, are the main source of calcium for most people in the United States.
There are milk products that are fortified with vitamin D. Vitamin D helps absorb calcium to keep your bones strong. It’s also important for immune, muscle, and nerve function.
People get vitamin D through their diet, supplements, and sunlight. Your body makes vitamin D when the sun’s ultraviolet (UV) rays reach your skin.
Milk contains many other nutrients in addition to calcium and vitamin D. These nutrients include:
Choline
Magnesium
Phosphorous
Potassium
Protein
Selenium
Vitamins A and B12
Zinc
One review found an association between milk consumption and health outcomes. The authors noted that drinking 1 cup of milk per day lowered the risk of:
Alzheimer’s disease, or the most common type of dementia
Cardiovascular disease
Colorectal cancer
Hypertension (high blood pressure)
Obesity
Osteoporosis, which is characterized by fragile bones that fracture easily
Stroke
Type 2 diabetes
Just like unsweetened, unflavored milk, chocolate milk is available in whole (3.5% fat by weight), 2%, 1%, and skim varieties. Single-serve chugs of chocolate milk are often sold in the form of 1%.
One cup of low-fat chocolate milk contains the following nutrients:
Calories: 159Fat: 2.8 grams (g), or 3.6% of the Daily Value (DV)Sodium: 161 milligrams (mg), or 7% of the DVCarbohydrates: 25.2 g, or 9.2% of the DVFiber: 0.2 g, or 0.7% of the DVAdded sugars: 24.7 g, or 49.4% of the DVProtein: 8.6 g, or 17.2% of the DV
Chocolate milk is not an option for certain people, including those with a milk allergy or sensitivity and lactose intolerance. Lactose is a sugar that naturally occurs in dairy products. People with lactose intolerance cannot digest this sugar. You may develop bloating, diarrhea, and gas if you have this condition and drink chocolate milk.
Chocolate milk provides some key nutrients, but it also delivers a significant amount of added sugar. Eating too much added sugar may increase the risk of high blood pressure, tooth decay, and type 2 diabetes. Women should consume no more than 25 grams of added sugar per day, while men should consume no more than 36 grams.
Milk might be associated with a higher risk of prostate cancer, Parkinson’s disease, acne, and iron deficiency anemia in infancy. Keep in mind that milk consumption generally does more good than harm to human health.
You can generally find chocolate milk in most grocery stores. Here are some ways to incorporate it into your diet:
Add chocolate syrup to 1 cup of regular milk to control the amount of added sugar in your chocolate milk
Combine 1 cup of low-fat chocolate milk with a ripe banana, 1 tablespoon of peanut butter, and ice cubes to make a protein-rich smoothie
Pour a splash of chocolate milk into a warm cup of mint tea or chai to make a tea latte
Substitute regular milk with chocolate milk to sweeten pancakes or waffles
There are plenty of alternatives if dairy-based chocolate milk is not a good option for you or you simply choose not to drink it. One option is chocolate plant-based milk made from split peas.
Like dairy-based chocolate milk, pea milk provides 8 grams of protein per cup and is a source of leucine. This amino acid triggers muscle protein synthesis.
An 8-ounce portion of pea protein milk also contains 4.5 grams of fat, 12 grams of carbohydrates, and 11 grams of added sugar. It also has calcium, vitamin B12, and vitamin D. Pair pea milk with a small banana to increase the carbohydrate-to-protein ratio to the advised 4:1.
Chocolate milk can be good for you if you drink it in moderation. It has benefits, such as improved workout recovery and reduced disease risk. Chocolate milk is also a source of calcium and vitamin D.
Just make sure to enjoy chocolate milk as part of a balanced, nutrient-rich diet. Drinking too much chocolate milk can increase your added sugar intake. Some people, such as those with milk allergies, lactose intolerance, or vegans, cannot drink chocolate milk.
