As a sports dietitian, I often recommend chocolate milk as a post-workout recovery beverage – so, let’s look at – is the added sugar in chocolate milk bad?

This comes up because there is sometimes a person or two (usually adults) that say they don’t drink chocolate milk because of the sugar content. I am here to set the record straight.

How Much Added Sugar is in Chocolate Milk?

When looking at a Nutrition Facts label, we see this:

An 8 oz. cup of nonfat (skim) white milk contains 12g of sugar
An 8 oz. cup of nonfat (skim) chocolate milk contains 18g of sugar

Yet, when we look at the ingredient list of white milk, there is no sugar listed. What’s the deal? Well, dairy products, including milk, contain lactose, which is a natural sugar. So, when you look at the Nutrition Facts label of milk, do NOT freak out and think “they added sugar to this milk!” (something I actually heard someone say in a grocery store).

Chocolate milk, on the other hand, does contain some added sugars, usually in the form of sugar, sucrose (another name for sugar), or high fructose corn syrup. In the example given above, that chocolate milk has 6g of added sugar, which is equal to 24 calories. For your average sedentary individual, chocolate milk would be providing unnecessary extra calories compared to white milk, but that doesn’t make it “bad.”

Chocolate Milk for Athletes

For your average athlete or active individual, the added sugar and extra calories in chocolate milk is so minimal that they do not need to worry about it causing weight gain.

When consumed post-exercise (particularly within 30-60 min. post-exercise), the added sugar in chocolate milk is easily absorbed and used by the muscle for recovery or stored in the muscle as fuel for the next activity session. That is why chocolate milk, rather than white milk, is often recommended for post-workout recover: because the extra carbohydrates is a good thing!

Chocolate Milk for Kids

Most kids love the taste of chocolate milk compared to white milk. As a sports dietitian, I use chocolate milk as a post-workout recovery beverage for kids. They enjoy it, it’s easy and portable for them, and it has all the recovery components – carbs, protein, and fluids.

Milk also provides vitamins and minerals that are necessary and important for kids and adults. So it is an excellent option post-exercise to facilitate recovery. And for kids, I would rather they drink a milk source post-exercise than drink excess amounts of sports drinks that provide water and sugar but without the added benefits of milk (protein, vitamins, minerals).

Milk is the primary food source of calcium, vitamin D, and potassium: three of the four nutrients of concern identified in the 2010 Dietary Guidelines for Americans.  

The Guidelines recommend:

• 2-1/2 servings of dairy foods per day (children 2 to 8 years)
• 3 servings of dairy foods per day (9 years and older)

If someone has a milk (lactose) intolerance, there are LOTS of lactose-free or dairy alternatives available these days. Just note, if you are choosing a dairy alternative, such as oat milk or almond milk, they do not have the same amount of protein as cow’s milk.

If you are looking for a lactose-free, chocolate milk recovery option, I highly recommend FairLife products.

Is the Added Sugar in Chocolate Milk Bad?

So, in conclusion, is the added sugar in chocolate milk bad? NO, absolutely not. It provides an added benefit for athletes and active individuals and can be a great post-workout recovery option. It is also a highly nutritious option for kids.

Do you drink chocolate milk post-workout?

What is your favorite recovery beverage/food?

Looking for more sports nutrition guidance? Reach out – I offer individual sports nutrition coaching.