Basically you need a 4-1 ratio of carbs to protein. You can do the math on whatever you are using from there. There is a big difference in skim vs. whoe milk in terms of fats and the type of fats.
I'd personally add some protein to the milk and perhaps even a banana if it was a good workout. Sports drinks only replace electrolytes and can have lot's of refined sugar - which isn't good for you. I think Cytomax is one of the better sports drink powders to use. Check that stuff out instead of Gatoraide or Poweraide.
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