Chocolate Milk as Muscle Builder?

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QR Gym Coach

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Now I know that Chocolate Milk is one of the "hotter" things out right now in terms of muscle recovery, however, it is good for building muscle mass?

I ask because a glass of chocolate milk only has about 8 grams of protein, and even though it may be 80% casseine protein that still isn't a lot. I believe someone who works out frequently should consume about 1gram of protein per KG of body weight. So let's say I weight about 152lbs, or about 69kg, that means that I need to eat a little over 100grams of protein per day, and I'm only getting 8 grams from chocolate milk...

I guess is there a difference between muscle recovery and muscle building? Maybe chocolate milk is great for helping your muscles repair and for decreasing soreness but not necessarily for building more muscle? Or are muscle recovery and muscle gain the same thing?

Thanks for any help.
 
Athletes should actually get about 2g/kg/day, so most people tend to be around the 200g mark.

Yeah, there's a difference between muscle recovery and growth, though they're related. Recovery is necessary for growth. Recovery involves utilizing a combination of carbohydrates, fats, and proteins in order to repair the cellular structure of your muscles as well as replenishing the glycogen stores within them. Once you've done that and then continue to exceed the base nutritional intake demands for recovery, then hypertrophy can occur.

So yes, chocolate milk is said to be a great post-workout drink because it contains a great ratio of sugar, fat, and protein for immediate muscle recovery. But you will need to continue intaking more macros later as well to keep the process moving along.
 
Its something you can drink while training or as you walk home from the gym, you will still need other protein sources though. I use it on heavy squat days from time to time.

There is a nice little referrence in this article:
 
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