In a James Madison University study, 13 male college soccer players trained for a week, drinking either chocolate milk or an energy drink branded as a “recovery beverage.” While both groups performed and rated their muscle soreness similarly, the milk-drinkers had far lower levels of cretine kinase, an indicator of muscle damage. Researchers say the chocolate milk has an ideal ratio of carbohydrates to protein and was more effective in repairing muscle damage.
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Other studies suggest that when consumed after exercise, milk's blend of high-quality protein and carbohydrates can help refuel exhausted muscles. Milk also rehydrates the body, and is packed with essential minerals such as calcium, potassium and magnesium that need to be replaced after strenuous activity.
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The two-hour window after a workout is a crucial, yet often a neglected part of a fitness routine. A good recovery routine should replace fluids and nutrients lost in sweat, and help muscles recover.
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JdP> Better yet: Raw milk with cocoa powder?
Or regular low-fat milk with Cocoa powder?

Yeah, I was wondering the same thing, would it work the same if it was a balanced zone snack, like 1-2% milk is?

Or are we talking about that "special" window of opportunity that has been discussed in these forums in which an unbalanced higher carb snack should be taken (thinking back to previous conversations with Matthew)?

BUT, How much intensity/training/exercise does one need to engage in to really need additional Glucose beyond a balanced Zone snack?
I am thinking that for most of us, a Zoned snack such as 1 or 2% milk maybe with some cocoa added, would be just fine.

definitely, I think that is the big question, which is not addressed in this study.

I read these threads a lot and I think I may have posted once or twice in the past 5 or 6 years. I enjoy discussing fueling before, during and after intense training or races or lower intensity training days, which last longer than an 1 or 1 1/2 hours.

I have been following The Zone dietary guidelines since 1998. During one period of about 3 years, I did not follow the diet and suffered running injuries, which kept me out of the sport for 2 years. I have always shared about the benefits of The Zone. People have been amused or interested but thought it seemed too complicated. (There is a lot of ignorance out there - fruits and vegetables are carbs, too!) I think its funny that, now, suddenly Cross-Fit has brought The Zone back into the forefront, or so it appears to me. Does anyone know the history of how and why The Zone suddenly became so popular with Cross-Fit??

I do short course triathlons, mostly Sprints (1/4 m swim, 10 m bike, 3.1 m run) between April and October and 5ks and 10ks November through March. I used to do half marathons, but, now that I am 48, cross-training works well for me and I enjoy the versatility of multisport. OK, that being said...
I prefer chocolate milk as a recovery drink. I have yet to find an "engineered" recovery drink, like Endurox, which doesn't make me sick to my stomach after a run or bike workout.

After a high intensity strength training workout (at least an hour), a low calorie Muscle Milk in a blender with frozen fruit is really good! I add a little coconut or almond butter to the shake for extra fat.

I also take gels, like Peanut Butter Gu, during races and on biking or running days, when the activity will be longer than an hour. In this case, its not exactly "Zoning", but the body needs easily digestible glucose, as well as water and electrolytes, in order to continue performing. There is no time to stop off at the side of the road eat 2 plums, a piece of string cheese and 3 almonds.

What I love about The Zone is that you can get right back into it at your next snack or meal. This past year, I started religiously following the diet and have PR'd my 5 k's, 10 k's and Sprints, placing 1st, 2nd or 3rd in every race but one. I have also become much stronger. Best of all is INJURY FREE, although I'm older and training harder than ever!!! I will be 49 in December and its always fun passing the 20 and 30 year olds.... Don't know how long that will last, but I'm enjoying the journey.

I have done a lot of research regarding nutrition and I have come across a lot regarding recovery.
Though I did not follow recovery in depth because I do not do intense frequency levels of exercise enough
to justify needing special recovery other than a balanced Zone snack, I agree there is a lot of contrary suggestions.
Some say only Carbs, good sugary carbs for fast glucose conversion. Others say good protein like whey for fast absorption to help with muscle rebuild within 45 minutes of working out. A lot say no fat, because it slows absorption, as we know it does from Dr. Sears.
I think, from what I recall, the overall is balanced protein and carbs, with low fat. Mercola has done a lot of research, and he is very open to changing his mind on any of his opinions, and he is also pretty much in line with Dr. Sears, except he suggests to limit fat in your post recovery drink.
Low fat milk, optionally adding some cacao powder seems to be one of the recommended post recovery drinks common to most I've seen.
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P.S. I just read from the Sunday e-mail from Mercola that he has changed his mind from further research, a lot based on ORi ??? author of The Warrior, that he (Mercola) now believes that one cup of coffee in the morning, Pre- (not Post-) work-out is ok and even beneficial. Though he further clarifies, to use darker roasts, whole bean you grind yourself, with non-bleached filters. Whereas before, he was opposed to any coffee at all as a beverage.

Woo hoo COFFEE! I use a dark roast, and I use a mesh filter that I just clean off and reuse each time.

After my last bike ride (1.5 hours), I used lowfat milk with cocoa powder added to it. Fulfilling.

coffee, cocoa powder and low-fat milk? how?

For me, keeping cardio and more intense workouts to 30 minutes or less I was able to stay in the zone.

Here's a good recovery shake if anyone's interested:

½ cup 2% milk
frozen blueberries 3/4 cup
as much cocoa powder as you'd like
teaspoon of instant coffee
protein powder to balance the blueberries
either almond butter or olive oil
crushed ice cubes
½ water

(I'm very carb sensitive so I use a scale to Zone proportion the blueberries to the particular protein powder I use at the time).

Enjoy

On my package and I suspect most, 3/4 cup blueberries = ~ 9g netCarbs or 1 Zone block of net carbs.

The blueberries would usually be 1/2 cup per block of carb per the Zone Block Guide, but judging from packages of frozen blueberries, many times it seems to be the case that it is closer to 3/4 cup per block.