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FuelMyAthlete
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Snack

Chocolate milk

In the car after a hard session. The recovery drink that has been studied for years.

Servings
1
Total
2 min
Skill
Easy

What you need

Ingredients

Making for

1 serving

  • Milk1 cup
  • Unsweetened cocoa powder1 tbsp
  • Honey1 tbsp

Quantities scale linearly with servings. Round to the nearest practical amount when shopping.

Steps

  1. 1

    Bloom the cocoa, same as everywhere else

    One tablespoon of unsweetened cocoa and 1 tbsp of honey with a splash of warm milk, stirred to a paste before the rest of the cup goes in. Cocoa on cold milk floats in dry lumps that never dissolve.

  2. 2

    The rest of the milk, stir, done

    One cup of milk, stirred through. Two minutes, and it travels in a bottle in a cool bag.

Coach's notes

  • Chocolate milk works as a recovery drink for an unglamorous reason: carbohydrate, protein and fluid in something a tired child will actually finish.
  • Making it yourself rather than buying it means you control the sugar. Shop cartons often carry double.
  • About 12 g of protein and 250 calories.
  • Do not overthink the timing. Soon after is convenient, not urgent, for a child who eats dinner later.