For the first hour after a hard work out I consume sugars, after that I make sure I eat healthy and get enough proteins and vitamins and other nutrients. But getting the sugars immediately after is the most important. It's been awhile since I've read up on why but it has to do with replenishing energy stores (atp) in the muscles and it's time sensitive.

I tried the chocolate milk thing for awhile but for some reason when I'm training i become slightly lactose intolerant so that's a no go. OJ is great cause it's high in sugars and potassium.