Scientific Studies

What does the science say? The body of research in the area of exercise recovery is growing and we’ve highlighted some of the latest research related to milk and recovery beverages.

  • Chocolate Milk for Endurance Exercise

    Research looking at chocolate milk and other beverages for endurance exercise (cycling) showed that when the cyclists drank chocolate milk for recovery after an exhaustive workout, they were able to cycle for longer in their second ride that day. These studies showed that chocolate milk was as good as or better than other beverages such as sports drinks1,2.

  • Milk for Resistance Training

    Studies looking at milk for resistance training found that drinking milk after intense weight training helped build muscle3,4,5,6 and was more effective than soy beverage4,5 and sports drinks5,6.

  • Milk for Hydration

    Studies looking at milk for hydration, found that milk was more effective than water or sports drinks for replacing sweat losses and rehydrating after an intense cycling workout7,8.

SOURCES

1. Karp JR et al. Chocolate milk as a post-exercise recovery aid. Int J Sport Nutr Exerc Metab 2006; 16(1): 78-91.

2. Thomas KP et al. Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks. Appl Physiol Nutr Metab 2009; 34(1):78-82.

3. Elliot TA et al. Milk ingestion stimulates net muscle protein synthesis following resistance exercise. Med Sci Sports Exerc 2006; 38:667-674.

4. Wilkinson SB et al. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Am J Clin Nutr 2007; 85: 1031-1040.

5. Hartman JW et al. Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. Am J Clin Nutr 2007; 86(2) :373-81.

6. Cockburn E et al. Acute milk-based protein-CHO supplementation attenuates exercise-induced muscle damage. Appl Physiol Nutr Metab, 2008. 33(4): p. 775-83.

7. Shirreffs SM et al. Milk as an effective post-exercise rehydration drink. Brit J Nutr 2007; 98: 173-180.

8. Watson P et al. A comparison of the effects of milk and a carbohydrate-electrolyte drink on the restoration of fluid balance and exercise capacity in a hot, humid environment. 2008; 104(4):633-42.