Chocolate milk has it all whether it comes to proteins, carbs, sugar or the taste and is also trending with athletes, but a big question arises if this dairy beverage is perfect for everyone for replenishing energy?

According to researchers, during high intensity workouts, muscle proteins break down and glycogen levels deplete by 60 to 75%. However for muscle growth after a workout, one needs to replenish glycogen and protein, which can easily be gained from chocolate milk. However, the workout intensity and duration of workouts determines how much energy is consumed and how much is needed.

For example, high intensity workouts such as running stairs, boxing, competitive soccer, where the max heart rate is 80-85% burn more calories, whereas low intensity workout such as pilates, walking, hiking that make the heart rate reach 60-65%, burns fewer calories. A low intensity workout requires less replenishing. One can supplement chocolate milk with blueberries (rich in anti-oxidants and accelerate muscle recovery time), orange juice (high in potassium, carbs and helps in restoring body fuel levels), coconut water (high in potassium and low sodium, which is better for low intensity workout) and water (key to post-workout recovery)