A NEW systematic review and meta-analysis suggests that chocolate milk may offer a measurable edge over other popular post-exercise recovery drinks—specifically by helping athletes clear lactate more efficiently. The findings consolidate data from trials examining chocolate milk’s impact on key markers of exercise recovery.
Chocolate Milk Shows a Clear Advantage for Lactate Reduction
Researchers analysed 16 RCTs involving 200 healthy adults, with 12 trials included in the quantitative meta-analysis. While chocolate milk performed similarly to other recovery beverages in maintaining body weight and reducing muscle damage markers such as serum creatine kinase, it showed a significant advantage in lowering serum lactate levels.
The pooled results demonstrated a reduction of 0.75 mmol/L compared with alternative drinks, with particularly strong effects seen in endurance athletes and in U.S.-based studies. The authors attribute this edge to chocolate milk’s balanced carbohydrate–protein profile, which supports faster lactate metabolism and glycogen replenishment.
Comparable Performance for Most Other Recovery Markers
Across the included trials, chocolate milk showed no significant differences from other recovery beverages in body weight, creatine kinase, or markers of muscle injury.
However, U.S.-based studies reported meaningful reductions in cortisol, suggesting a possible benefit in moderating post-exercise stress responses. Other biomarkers such as glucose, insulin, and myoglobin showed no consistent between-group differences.
A Practical and Cost-Effective Option for Athletes
The authors emphasise that chocolate milk remains a practical, affordable and widely available recovery drink that rivals, if not exceeds, the effectiveness of commercial sports beverages for certain outcomes.
While the evidence for lactate reduction is strong, they highlight the need for more targeted RCTs to refine dosing recommendations and assess effects on broader metabolic markers.
Overall, the analysis supports chocolate milk as a credible recovery aid—particularly for athletes in endurance sports where rapid lactate clearance can meaningfully influence subsequent performance.
Reference
Abbasi MM et al. Chocolate milk significantly reduced serum lactate levels compared to other recovery drinks: A comprehensive systematic review and meta-analysis of randomized controlled trials. Hum Nutr Metab. 2025;DOI: 10.1016/j.hnm.2025.200343.
