Beyond Recovery: Effects of Post-Exercise Milk and Milk-Based Beverages on Appetite Regulation and Energy Intake—A Systematic Review and Meta-Analysis

Background/Objectives: Milk and milk-based beverages have shown potential benefits for maintaining exercise-induced negative energy balance. However, this has not been systematically investigated. Therefore, this review aimed to evaluate the effects of post-exercise milk or milk-based beverages consumption on appetite regulation and energy intake. Methods: A comprehensive search was conducted in PubMed, Scopus, Web of Science, the Cochrane Library, Ovid MEDLINE ALL, Open Access Theses and Dissertations, and EBSCO Open Dissertations up to 6 April 2025. Eligible studies were randomized controlled trials assessing the effects of milk or milk-based beverages on post-exercise appetite regulation in healthy adults. Study selection, data extraction, and risk of bias assessment (RoB-2) were performed independently by two reviewers. Meta-analysis was conducted where appropriate using mean differences with 95% confidence intervals (CI). Subgroup analyses were conducted by sex and intervention. Results: Twelve studies (n = 140) were included, of which 10 (n = 118) contributed to the meta-analysis of energy intake. Milk and milk-based beverages were associated with lower energy intake than carbohydrate (CHO) beverages (−72.73 kcal, 95% CI [−141.69; −3.77]; I2 = 0%, p = 0.039). Subgroup analyses indicated no effect modification by sex or intervention type. For subjective appetite ratings (11 studies, n = 125), meta-analysis was not performed due to measurement and reporting heterogeneity, and no clear differences or only mild appetite-suppressive effects were observed. Appetite-related hormones were assessed in two studies (n = 23), with no overlapping outcomes. Conclusions: Post-exercise consumption of milk and milk-based beverages may reduce energy intake compared with CHO beverages, although effects on subjective appetite are inconsistent and evidence for hormonal responses remains limited.