what to eat/drink aftet the gym

Skim milk is a great way to get lots of nutrients without a lot of calories (80-90 cals per cup). Your body can absorb more efficiently after a workout, so it's a good time to get something healthy.

LOW OR NON-FAT CHOCOLATE MILK

(or something w/ protein) within 30 minutes of workout , then re-hydrate w/ water later at home.

The conclusions still hold up after additional studies putting them to the test. For example, a subsequent study along the same vein as the first was presented at the 2010 American College of Sports Medicine (ACSM) annual meeting. Researchers looked at ten cyclists and included a double-blind, randomized design as well as a placebo control. Their conclusion:
Chocolate milk provided during recovery can improve subsequent time trial performance in trained cyclists more effectively than an isocaloric CHO [carbohydrate] supplement. This may be due to a faster rate of muscle glycogen resynthesis.
This is not an isolated case. There have been a multitude of studies researching chocolate milk as a recovery aid. While most still have small sample sizes and are funded by the dairy industry, the consensus is clear: chocolate milk does aid recovery at least as good as the protein-containing, high carbohydrate recovery sports drinks. Need more evidence? Here is some of the recent research (emphasis mine):


Chocolate Milk And Glycogen Replenishment After Endurance Exercise In Moderately Trained Males
CONCLUSIONS: These findings suggest that ingestion of fat-free chocolate milk following an endurance exercise bout supports glycogen replenishment to a greater extent than a non-nitrogenous, isocaloric beverage. (from 2010)
Endurance Exercise Tolerance as a Function of Fuel Replacement During Recovery
CONCLUSION: The high-calorie high-carbohydrate, cocoa containing beverages were more effective recovery aids as compared to low-carbohydrate, fluid replacement beverages and water. (from 2008)
Effects Of Chocolate Milk Consumption On Leucine Kinetics During Recovery From Endurance Exercise
CONCLUSIONS: Findings suggest chocolate milk consumption during recovery from a moderate intensity run attenuates whole body protein breakdown compared to a carbohydrate beverage. (from 2010)
Chocolate Milk Consumption Following Endurance Exercise Affects Skeletal Muscle Protein Fractional Synthetic Rate and Intracellular Signaling
CONCLUSION: Chocolate milk consumption after an endurance exercise bout enhanced kinetic and translational outcomes of skeletal muscle protein synthesis during recovery. Athletes can consider fat-free chocolate milk as an economic nutritional alternative to other sports nutrition beverages to support post-endurance exercise skeletal muscle repair. (from 2010)
Effects Of Chocolate Milk Consumption On Markers Of Muscle Recovery During Intensified Soccer Training
CONCLUSIONS: Post-exercise CM [chocolate milk] consumption provided equal or possibly superior muscle recovery responses to an isocaloric, high-carbohydrate recovery beverage following a four-day period of intensified soccer training. (from 2009)
Acute Effects Of Chocolate Milk And A Commercial Recovery Beverage On Post-exercise On Muscle Damage And Endurance Cycling Performance
CONCLUSIONS: These findings indicate no difference between chocolate milk and this commercial beverage as potential recovery aids for cyclists between intense workouts. Comparatively, CHOC is more economical per serving while providing similar benefits in recovery. (from 2009)
Milk: the New Sports Drink? A Review
There has been growing interest in the potential use of bovine milk as an exercise beverage, especially during recovery from resistance training and endurance sports. Based on the limited research, milk appears to be an effective post-resistance exercise beverage that results in favourable acute alterations in protein metabolism. Milk consumption acutely increases muscle protein synthesis, leading to an improved net muscle protein balance. Furthermore, when post-exercise milk consumption is combined with resistance training (12 weeks minimum), greater increases in muscle hypertrophy and lean mass have been observed. Although research with milk is limited, there is some evidence to suggest that milk may be an effective post-exercise beverage for endurance activities. Low-fat milk has been shown to be as effective, if not more effective, than commercially available sports drinks as a rehydration beverage. Milk represents a more nutrient dense beverage choice for individuals who partake in strength and endurance activities, compared to traditional sports drinks. Bovine low-fat fluid milk is a safe and effective post exercise beverage for most individuals, except for those who are lactose intolerant. Further research is warranted to better delineate the possible applications and efficacy of bovine milk in the field of sports nutrition. (from 2008)