When it’s time to choose a liquid boost after a hard workout there are many options. An athlete’s unconscious thought is to reach for a refreshing bottle of Gatorade, Vitamin Water or ice-cold H2O. But more athletes are drinking a less obvious option to enhance post-workout recovery: good old-fashioned chocolate milk.

Chocolate milk is the ultimate sports-recovery drink because it contains an ideal carbohydrate-to-protein ratio. Milk’s carbohydrates help replace lost glycogen, which is needed for peak performance, while its protein boosts muscle growth and repairs muscle damage.

Michael Phelps drew attention to this phenomenon when he was seen drinking Carnation chocolate drinks post-race at the 2004 Olympics. A study in the American Journal of Clinical Nutrition found that milk-based proteins promote greater muscle protein synthesis than sugar-based drinks when taken immediately after exercise. Every cup of chocolate milk contains around 9 grams of protein. Athletes should ideally consume between 15g and 25g of protein post-workout, the equivalent of about 2 cups of chocolate milk.

In 2010, The Black and White proactively reported the discovery of chocolate milk as an after workout enhancer. Today, more and more people reap the benefits of post-workout chocolate milk. It’s become a more mainstream alternative to replenish depleted muscle energy.

Carbohydrates and protein found in chocolate milk are essential for refueling tired or damaged muscles and assists with the workout recovery process. Magazines like Runner’s World and Fitness have written articles about the benefits of chocolate milk after exercising. Physiologist Joel Stager, director of the Human Performance laboratory at Indiana University, conducted research on bicyclists who drank Gatorade and chocolate milk after exhausting their muscles. He discovered that those who drank chocolate milk were able to recover quickly and last just as long while bicycling as those who had Gatorade.

I find a nice, cold glass of chocolate milk extremely replenishing after working out. After losing so much muscle energy high-sugar drinks make me feel tired. Chocolate milk provides me with a perfect balance of sugar and protein without making me feel drowsy.

So sit back and relax after a demanding workout and enjoy the simplicity of your childhood drink.