Coach's Guide to Nutrition: Celebrate Chocolate Milk Day on Sept. 27
September 22, 2026
National Chocolate Milk Day, celebrated on September 27, is a great opportunity to highlight a favorite drink that can also play a role in an athlete’s recovery routine.
For high school athletes, chocolate milk can be a convenient choice after a hard practice, workout or game.
It provides carbohydrates to help replace energy, protein to help repair and rebuild muscle, and fluids and electrolytes to support rehydration.
The first 30-45 minutes after exercise is an important time to begin refueling, and chocolate milk provides key nutrients athletes need to help their bodies recover and prepare for what’s next.
This National Chocolate Milk Day, raise a glass and refuel, rebuild and rehydrate for what’s next.
Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.
Coach's Guide to Nutrition: Window of Opportunity
April 21, 2026
The 30 minutes following exercise, often referred to as the window of opportunity, is the best time to begin to refuel, rebuild and repair muscles.
Carbs plus protein in this window can help your students refuel and be ready to attack their next workout.
After an exercise session or game, muscles are depleted of glycogen, their primary energy source, and are in need of recovery from the stress of training. A small snack is all that is needed in this “window of opportunity.”
The focus should be on carbohydrates with some protein; the ideal snack would have more carbs than protein. Chocolate milk has both carbs and protein, along with electrolytes and fluids to rehydrate. Liquids are also more easily absorbed by the body to help refueling happen more quickly. Other refueling options could include a smoothie, yogurt and granola, or a cheese stick with fruit.
Within 2-3 hours, have a full meal to continue recovery.
Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.