3. A Glass of Chocolate Milk
A small 2006 study (partially funded by the dairy industry) found that chocolate milk might help tired athletes refuel as well or better than popular sports drinks. In the study, nine cyclists rode until exhaustion, rested for four hours, then biked again. During the rest period, they drank either low-fat chocolate milk, Gatorade (a fluid/electrolyte-replacement drink) or Endurox (a carbohydrate-replacement drink). The cyclists who refueled with chocolate milk were able to bike about 50 percent longer during the second bout of exercise than those who drank Endurox and about as long as those who drank Gatorade. Upshot:
You don’t need a “sports drink” to refuel after a workout. Regular or chocolate milk—both of which contain a mix of carbohydrate and protein—may work just as well. Before or during a workout, however, stick with Gatorade or a similar carb/electrolyte drink.