Chocolate Milk

I think it is mostly sugar. A chocolate flavored protein shake is what I would do.

From what I've read, it's the 4:1 carbs to protein ratio of chocolate milk that is ideal for recovery, especially if workouts are longer than 1 hour.

https://jissn.biomedcentral.com/articles/10.1186/1550-2783-5-15

https://www.washingtonpost.com/lifestyle/wellness/why-you-should-try-chocolate-milk-after-a-workout/2015/02/02/efe27658-a708-11e4-a7c2-03d37af98440_story.html?utm_term=.e1a4ac79a295

However, for women during the luteal phase (last two weeks of your cycle) it is apparently better to aim for a 3:1 ratio.

https://www.jennyhadfield.com/girls-guide-optimizing-performance-flow-menstrual-cycle/

I'm pretty fond of chocolate milk myself. I use Simply Smart. Yay!

Drinking it right now, so yay. Actually I usually drink high protein chocolate milk, but today I’m drinking regular chocolate milk.
*the high protein chocolate milk is 26g of protein I think. 200 cals? For the whole bottle. It’s Canadian and made with real milk.

I can’t eat heavy after I work out or I want to barf, so high protein chocolate milk is basically the perfect recovery drink for me.