Is flavoured milk good to drink after exercise?

Last updated 31/01/2025

Dairy based fluids such as flavoured milk are a convenient post exercise recovery drink as you get protein, carbohydrate, fluid and electrolytes all in one go, which makes it an ideal choice to replenish tired muscles.

Flavoured milk contributes to several recovery goals by providing valuable amounts of the important nutrients. It replaces carbohydrate stores in the liver and repairs muscles with protein. In addition, flavoured milk is an excellent source of rehydration to help replenish fluids and electrolytes lost during exercise. If you exercise in hot and humid conditions, fluid losses can be quite high, so rehydrating with flavoured milk will help replace fluid and electrolytes lost through sweat.

Chocolate milk in particular has been studied extensively in athletic populations as a post exercise drink. A review of the evidence comparing the benefits of chocolate milk to a placebo or other types of recovery drinks, found that chocolate milk may be a preferred choice.¹ Flavoured milks are often cheaper and more readily available than sports drinks, and are a better choice for dental health, as they are less acidic than sports drinks.

Studies have shown that the body is most effective at replacing carbohydrate and promoting muscle repair in the first 60-90 minutes after exercise^2,3, which makes flavoured milk an ideal choice as it’s convenient to have on hand and drink straight after exercise. This short window for optimal recovery nutrition is especially important for days of high exercise intensity or during weeks of heavy training loads, when it can be more difficult to meet your recovery nutrition needs.

Flavoured milk can be pre-frozen and defrosted, so that you have a cold, refreshing drink on hand as soon as you finish your exercise session.