Chocolate-flavoured milk

(Courtesy of Ian Hay and the Telegraph)

Researchers found that chocolate milkshake's "natural" muscle recovery benefits match or may even surpass a specially designed carbohydrate sports drink.

They discovered that muscle damage was actually lower in those players that drank the milk after training than those that drank the commercial energy drinks.

The team at James Madison University in Virginia, USA, tested the level of muscle damage in 13 football players after intensive training.

They found that the half of the players that were given chocolate milkshake showed lower levels than those given sports drinks. The actual performance of the two groups was, however, similar.

There were also no differences between the two beverages in effects on perceived muscle soreness, mental and physical fatigue and other measures of muscle strength.

This new study adds to a growing body of evidence suggesting milk may be just as effective as some commercial sports drinks in helping athletes recover and rehydrate.

Chocolate milkshake, which is low-fat milk flavoured with cocoa and sugar, has the advantage of additional nutrients not found in most traditional sports drinks.

Studies suggest that when consumed after exercise, milk's mix of high-quality protein and carbohydrates can help refuel exhausted muscles.

The protein in milk helps build lean muscle and recent research suggests it may reduce exercise-induced muscle damage. Milk also provides fluids for rehydration and minerals like calcium, potassium and magnesium that recreational exercisers and elite athletes alike need to replace after strenuous activity.

The results, published at the American College of Sports Medicine annual meeting, follow on from a previous study which showed wheat flakes and skimmed milk were also good for recovery.

The milk also helped reduce lactic acid levels in the blood, the compound that causes stiffness after exercise.