ExRx.net

Ok I have figured out choclate milk as my post workout milk.. but what abt having this is breakfast too. Nutrient profile of my choclate milk is below :-

carbs - 40 gms
protein - 9 gms
fats - 7 gms
calories - 270

i added one scoop of whey to it as well..

24 gms of whey - 130 calories


( i workout in the evening ...)

My complete breakfast is below :-

1) Choclate milk - 250 ml - 265 calories
2) Whey Protein - 30 gms - 130 calories
3) Brown 2 slices - 130 calories
4) 2 banana - 130 calories
5) Almonds - 150 calories

Total Calories - 800
Total Protein - 45 gms

The simple carbs are just for after workout. For breakfast you should eat the more low GI carbs. Like oatmeal and that sort of thing.

Personally I'd skip the chocolate milk and just put regular milk into your protein shake. The less sugar the better.