Post-work out boost - chocolate milk!

I read an interesting article today that reported that a glass of low fat chocolate milk after exercise resulted in less muscle damage when compared to an energy drink (usually a high carb drink). Now I don't ever really work out to the point that I need to "recover" per se, but sometimes I am hungry after a work out, and a snack that also decreases muscle soreness sounds like a good idea to me. The only problem is I don't really like sweet beverages - maybe regular milk works just as well?

What's your after work out snack?
And do you eat BEFORE you work out, or does that make you feel like you have Stone Henge in your tummy?