Give it your everything. Every. Single. Day.

Milk and chocolate milk are important parts of an active lifestyle. That’s because drinking milk helps you get ready for any activity, while drinking chocolate milk helps you recover, refuel, and rebuild for what comes next.

Being active puts greater demands on your body, and drinking both milk and chocolate milk can help ensure you’re putting the right stuff in. With milk, you get a nutrient package that athletes of all ages need, including many not found in formulated sports drinks: 13 essential nutrients including a natural source of high-quality protein to build lean muscle.

But knowing when to drink milk can make all the difference.

Drink milk 1–3 hours before exercising to prep your body for activity — this gives your body time to absorb all the nutrients.

Drink chocolate milk right after you exercise to help replenish muscle protein. Athletes drink lowfat chocolate milk post workout because it helps restore muscles quickly to their peak potential and replenish what the body loses during strenuous exercise — including fluids, important nutrients and electrolytes (calcium, potassium, sodium and magnesium) lost in sweat. Lowfat chocolate milk contains the right balance of carbs and protein scientifically proven to help refuel exhausted muscles (1,2).

Research also shows that milk is one of the best beverages for hydration – even better than water or sports drinks. Researchers credit milk’s natural electrolytes, carbohydrates and protein for its effectiveness (2,3).

1. Chocolate Milk Enhances Glycogen Replenishment After Endurance Exercise in Moderately Trained Males.

2. Milk as an Effective Post-Exercise Rehydration Drink.

3. A Randomized Trial to Assess the Potential of Different Beverages to Affect Hydration Status.