Some people advocate for chocolate milk as effective post-workout nutrition because of the carbs and proteins in milk. While milk has plenty of insulin-spiking sugar and protein, I think it's a poor choice. The primary source of sugar in milk is lactose, and most adults lack the enzyme (lactase) that's necessary to break it down and digest it. That's why you get bloated and have an upset stomach after consuming dairy products. The second issue with milk is casein, one of the two proteins it contains (the other one is whey). Casein beta-A1 — the form of casein found in most cows' milk — causes inflammation. So if you feel in need of a post-workout drink, consider a high-quality protein powder mixed with water and maybe a splash of honey. You could also consider one of the carb supplements I mentioned above, but I wouldn't use them on a daily basis for the reasons I already went over.