The chocolate milk surge/craze is a crest of the next wave of alternatives to the typical sports drink and muscle recovery drink. I started seeing studies about the use of low-fat chocolate milk for muscle recovery back in 2006. The ratio is usually close to the 4:1. Just take note of the non-fiber carbs and protein in the milk of your choice. Then, enter those carbs divided by the protein into a calculator to get the ratio. You are looking for a number close to 4 for a decent match.
This is definitely a more cost-effective way to satisfy that 60-minute window for recovery. Be aware that the little bit of fat you will be taking in is saturated, so go easy. The exact amount you should take depends on your intensity, but the safe rule is to go with around 20 grams of non-fiber carbohydrates and 5 grams of protein. Also, if you are getting a powder to mix with milk, like Carnation or Nestle, be sure that your calculations include the milk you will be adding based on the serving suggestion on the back of the mix.
For more information supporting the low-fat chocolate milk recovery drink alternative, check out some of the articles listed below.
- Fitness Magazine: Got Milk? Try Chocolate After Your Workout
- CBS News: Chocolate Milk: The New Sports Drink?
- About.com Nutrition: Chocolate Milk – a Sports Drink?
- Ask Men: Top 10: Recovery Foods
Good luck and have fun!