About an hour before I workout, I eat a small meal of protein/fat/carb (an egg, slice of toast, cup of skim milk). After, I try to eat a heavier protein because it rebuilds the muscle tissue. My favorite is a homemade protein shake (1c almond milk, 1c frozen berries, 1 scoop protein powder). I try to avoid processed protein shakes and chocolate milk because of the added sugar. I know everyone says that chocolate milk is the "best recovery drink," but check out the labels...the g's of sugar are outrageous and it's all just SUGAR. I think you're better off getting your cals in another way unless you're an ultra marathoner or biker. My husband does 3-4 hour uphill mountain bike climbs and burns a couple of thousand calories in a workout and drinks his chocolate milk guilt free. If I'm burning 300-500 calories, there's no way I'm drinking it!