what to eat/drink after a run

So a lot of us are gearing up and training for the Trieste "Bavisela," Half Marathon and Marathon. In February, training was grueling and at times non-existent with the Bora and horrible weather. But with the first of april came sun rays and a beautiful spring! Now all I want to do is be outside.

And.... running is fun again! Happy!

After all my runs I drink a tall glass of Chocolate Milk. My roomies asked why I do it, and I said, that in the Crack Shack last year, Dan/Laura told me it was good to drink it... and that they had a good reason that I couldn't remember... Liz also drank muscle milk after exercise... and it just became a habit.... hmmm... Anyway... I looked it up... Here's the answer that I got from about.com:

Question: What Should I Eat After a Run?

Do I need to eat something after a run?

Answer: After running, especially a long run, you want to replenish energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. If you eat soon after your workout, you can minimize muscle stiffness and soreness.

You'll want to consume primarily carbs, but don't ignore protein. A good rule of thumb for post-run food is a ratio of 1 gram of protein to 3 grams of carbs. Nutrition bars, such as Clif bars or Power bars, are healthy options. Other examples would be a bagel with peanut butter or a smoothie made with fruit and yogurt.

If you feel like you can't stomach solid food immediately after a run, try drinking some chocolate milk. Chocolate milk provides plenty of protein, carbohydrates and B vitamins —- making it a greatrecovery drink. And cold chocolate milk tastes pretty refreshing after a run.

http://running.about.com/od/nutritionandhydration/f/postruneating.htm

(from About.com!)