I do a carton of the lite muscle milk in the chocolate flavor - great recovery - only 100 calories.

I grabbed a new item they were promoting at my local market called Mayesa. Dark chocolate, protein from hemp, gluten and dairy free. Pretty tasty stuff, if you like dark chocolate.

I would personally recommend whey protein with some sort of fast digesting carb (dextrose). It would be best to drink (instead of eat) it within 20 minutes of working out, that way the body can absorb it anywhere from 30-60 minutes, whereas eating will take much longer.
Sugar is the fastest digesting food, and whey protein is the fastest digesting protein.

Chocolate milk is great, but maybe add a scoop (or half a scoop) of whey protein to it so it gives it some added protein.

It would be around 30-35 g of carbs, and 20-30 g of protein, plus less than 5 g of fat.

Here's a cool article I found about protein vs. fat vs. carbs after a workout from supportweightloss.com/post-workout-nutrition.html

I've personally wanted to try the "Results and Recovery Formula" that Shaun T. is always talking about after the Insanity workouts. Anyone try that? What did u think?

watch this

http://www.youtube.com/watch?v=WAAE2yNZs78

coconut water. It really replenishes electrolytes

I second LB's suggestion of green monsters. They are absolutely delicious and are great after workouts.

My mix this morning was:
almond milk
frozen banana
spinach
chia seeds
cocoa powder
peanut butter
ice

There are special electrolyte mixes you can add to water, which are great if you sweat a lot.
Also after excersize is the time for my milk with the iron supplement powder. It has vitamins and other metals in it also so it is a huge boost with the 1,5% milk.
I drink it because of my vegetarian diet, but it is good for everyone. The powder is called Hemo here in Greece.

There's been a ton of studies done on this and one of the most recent compared the recovery drinks to chocolate milk. The results came back that low-fat chocolate milk is a great recovery drink with good quality proteins your body can readily use. Before you go spending lots of money, check into low-fat chocolate milk.

http://www.bodyfitnessinfo.com/nutri..._recovery.html