+1 for chocolate milk.
In the UK we have a brand of thick low-fat milkshakes ("Frijj") - notionally $2.00 but often less than $1. Composition is almost identical to the $3 sciencey-sounding recovery drinks, and they are in every convenience store. 450 calories in a half liter bottle, 4:1 ratio as you say, and 1% fat.
One of these at the end of a ten-miler or a big track session does the trick nicely, and they're thick enough to control the "hunger pangs" if you can't eat for an hour or two.
I don't think it's worth debating exactly which sugars are included. In the first 30min after hard exercise your body knows what to do with fuel; the main thing is to get some into you, with some liquids and a little protein if you can.