I know that each cup of milk has 12 grams of carbs in it and I'm 90% sure it's sugar. Is this the good kind of sugar that should be consumed post workouts?

There was a study recently that said chocolate milk was THE PERFECT post workout nutrition (ie perfect ratios of protein carbs and sugars); no joke, completely serious. Been drinking a glass after working out for a couple months now.

i thought that 1% milk has a good ratio of carbs and protien

There was a study recently that said chocolate milk was THE PERFECT post workout nutrition (ie perfect ratios of protein carbs and sugars); no joke, completely serious. Been drinking a glass after working out for a couple months now.

yea i read this too. i think they said low fat or non fat tho

Some people are sensitive to lactose. If you work out hard enough, you don't have to worry about drinking milk. But if you are worried about the carbs, go low fat. That way you body will use the carbs and not save the fat.