I like chocolate milk after a long ride, if I can find a store with it.

A Starbucks venti mocha hits the spot, also. I will get it as a "frappe" if it's a hot day.

What's optimal for recovery and alleviating muscle soreness? I have no clue, nor does anyone else. Just eat a balanced meal with real food, some time before going to bed.

And this whole "recovery time window" is bunk.