According to Slate, during high intensity workouts muscle proteins
break down and
glycogen levels deplete by 60-75 percent, however for muscle growth
one need to replenish glycogen and protein that can easily be gained
from chocolate milk.
Even trainers suggest their students to take 4 grams of carbohydrates
to 1 gram of
protein within 30 minutes after workout.
However, workout intensity and duration of workouts determines how
much energy is used like high intensity workout such as running
stairs, boxing, competitive soccer,
where the max heart rate is 80-85 percent burn more calories, whereas
workout such as Pilates, walking, hiking that makes the heart rate
reaches to 60-65
percent and burns fewer calories.
Though a less intense workout requires less replenishing and less
chocolate milk and instead of this one should go for
Blueberries (rich in anti-oxidants and accelerates muscle recovery time), Organe
juice (high in potassium and carbs and helps in restoring body fuel
levels), Coconut Water (high in potassium and
low sodium which is better for low intensity workout) and Water (key
to post-workout recovery).