Antioxidants post workout

Hey Guys,
There seems to be a consensus that consuming antioxidants post workout will limit the adaptation your body makes from that workout. how long after a workout should you wait before you have something like fruit to ensure you are not limiting this adaptation? chocolate milk is touted as a good recovery drink but doesn’t the chocolate have a fair amount of antioxidants in it? I often don’t have much time post ride to sit down to well planned out meal so i end up making a protein shake and maybe some rice or other cheap easy carbs. How can i improve my post ride meal?