This may explain why chocolate milk is often promoted as a great recovery drink. That’s because beverages rich in carbs and protein are particularly effective at replenishing the sugars, fluids, and electrolytes lost during exercise ( 18). These nutrients are instrumental in building and maintaining strong bones and may protect your bones as you age.Ĭhocolate milk may help your muscles recover after a grueling workout. Milk is rich in calcium, protein, phosphorus, and vitamin D. Several foods are also commonly fortified in calcium and vitamin D, including some types of cereal and juice, as well as certain plant milks and yogurts. Other calcium-rich foods include legumes, nuts, seeds, seaweed, leafy greens, blackstrap molasses, and some types of tofu. That said, these nutrients aren’t exclusive to dairy. This may explain why many studies link the consumption of milk and dairy products to lower risks of fractures and bone diseases, such as osteoporosis - especially in older adults ( 15, 16, 17). Milk is also rich in protein and phosphorus, as well as often fortified with vitamin D - all of which are additional nutrients important for building and maintaining strong bones and teeth ( 11, 13, 14). Researchers believe this may be the main reason why dairy is consistently linked to the development of strong bones in children and adolescents ( 12). The calcium in dairy is easily absorbable. The remainder comes from vegetables, grains, legumes, fruit, meat, poultry, fish, and eggs ( 11). However, it also contains more calories and 1.5–2 times more sugar than unsweetened cow’s milk.Ĭhocolate milk is rich in calcium - the main mineral present in your bones.ĭairy is the biggest source of dietary calcium in the United States and Canada - providing around 72% of the average person’s daily calcium intake. SummaryĬhocolate milk can provide you with the same nutrients found in regular cow’s milk. So drinking too much can easily cause you to exceed this recommendation ( 9, 10). One cup (240 ml) of chocolate milk can contain up to 3 teaspoons of added sugar. Most health authorities recommend limiting added sugars to less than 5–10% of your daily calorie intake - or less than 10 teaspoons of added sugar per day for the average adult. On the other hand, because it’s sweetened, chocolate milk contains 1.5–2 times more sugar than unsweetened cow’s milk ( 1). Some studies suggest that CLA may offer small weight loss benefits - though not all studies agree ( 6, 7, 8). Milk is also rich in conjugated linoleic acid (CLA), a type of omega-6 fat found in meat and dairy, particularly from grass-fed animals. It’s particularly rich in leucine, which seems to be the amino acid most involved in building and maintaining strong muscles ( 2, 3, 4, 5). Milk is considered a complete protein - meaning it provides all nine essential amino acids your body needs. Calcium: 28% of the Reference Daily Intake (RDI)Ĭhocolate milk also contains smaller amounts of zinc, selenium, iodine, magnesium, and vitamins A, B1, B6, B12.Depending on the type, 1 cup (240 ml) of chocolate milk provides ( 1): It’s richer in carbs and calories than unsweetened milk but otherwise contains similar levels of nutrients. Chocolate milk is generally made by mixing cow’s milk with cocoa and sweeteners like sugar or high-fructose corn syrup.
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