High Protein Chocolate Milk vs Recovery Supplements

February 24, 2020

High Protein Chocolate Milk vs Recovery Supplements

by our Performance Nutritionist James Morehen

As the health and fitness industry continues to rapidly grow year on year, so does the market for sport-specific supplements as consumers look to the labs for ways of boosting performance and recovery. From professional footballers to Sunday league players, everyone is looking for that extra string to their bow to help them perform as well as possible.

Protein supplements are commonly employed following exercise where muscle damage has occurred and therefore protein is required to aid the reparation of muscle fibres, also facilitating subsequent performance [1]. As we have discussed previously, consuming adequate protein is essential for the recovery process and as such, there is a massive number of protein supplements in today’s market – catering to the ever-growing population of individuals turning to the supplement aisle in an effort to boost their performance!

As well as damaging the muscle fibres, high-intensity exercise will also tap into the glycogen stored in our muscles and liver as a source of energy. It is important to ensure that these glycogen stores are topped up after exercise so that our bodies are ready and raring to go for the next bout of activity. Consuming a carbohydrate drink will provide ample glucose (and sometimes fructose) for this replenishment to occur and ensure that our muscles are well stocked for the next bout of activity [2, 3].

These recovery supplements are typically expensive, have to be bought from a specialist supplement company and may not be to everyone’s liking taste-wise. With that being said, research in recent years has suggested that we could we be getting all the same benefits from something much more rudimentary and, in my opinion at least, tastier…

Regular chocolate milk contains carbohydrates (in the form of lactose) as well as a complete source of protein, meaning it contains all of the essential amino acids. Not only this, it also provides electrolytes to aid rehydration as we discussed in an earlier blog [4]. Unfortunately, however, a typical serving of regular chocolate milk will only contain around 8-10g of protein. Research suggests this is not sufficient to maximally stimulate muscle protein synthesis – with healthy adults needing 20-30g of protein to reap the rewards [5].

The new Bam Organic High Protein Chocolate Milk has all the benefits of regular chocolate milk, with the added bonus of a whopping 25g of organic protein. Add in the accessibility and palatability and you’ve got a beverage which can contribute to recovery across the board with glycogen replenishment, muscle reparation and rehydration!

Unfortunately, no research has been published (yet) on just how great our drinks are, so you’ll just have to take our (and our ambassadors’ word) for it! With that being said though, Amiri and colleagues did recently publish a systematic review and meta-analysis in the European Journal of Clinical Nutrition which assessed how regular chocolate milk matched up against either water or “sports drinks” when it came to recovery from exercise [6]. They concluded that “chocolate milk provides either similar or superior results when compared to placebo or other recovery drinks”.

The authors acknowledge that there is a need for more high-quality studies before a conclusive verdict can be given, however they do conclude that chocolate milk is certainly not worse than placebo or sports drinks [6]. Although this research investigated regular chocolate milk, it would be logical to assume that the additional protein content of Bam Organic’s chocolate milk certainly won’t harm the recovery capabilities of regular chocolate milk and is likely to enhance them!

If you’ve tried your fair share of recovery supplements, you’ll appreciate that they aren’t always the tastiest or indulgent of beverages. With the High Protein Chocolate Milk from Bam Organic, you’ve got everything you need to facilitate your recovery in one fully recyclable carton and using wholly organic ingredients that actually tastes good too! Don’t believe it? Only one way to find out…



  1.  McLellan, T.M., S.M. Pasiakos, and H.R. Lieberman, Effects of protein in combination with carbohydrate supplements on acute or repeat endurance exercise performance: a systematic review. Sports Med, 2014. 44(4): p. 535-50.
  2. Burke, L.M., A.B. Loucks, and N. Broad, Energy and carbohydrate for training and recovery. J Sports Sci, 2006. 24(7): p. 675-85.
  3. Thomas, D.T., K.A. Erdman, and L.M. Burke, American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc, 2016. 48(3): p. 543-68.
  4. Desbrow, B., et al., Comparing the rehydration potential of different milk-based drinks to a carbohydrate-electrolyte beverage. Appl Physiol Nutr Metab, 2014. 39(12): p. 1366-72.
  5. Morton, R.W., C. McGlory, and S.M. Phillips, Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy. Front Physiol, 2015. 6: p. 245.
  6. Amiri, M., et al., Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials. Eur J Clin Nutr, 2019. 73(6): p. 835-849.

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