Pretty good list. Chocolate milk probably would be the best of the list to have directly after but I've found it more effective just to mix whole milk with whey and Ovaltine. Get a lot of extra vitamins in that way, and packs on a few more calories if you're bulking. If you don't have any whey though, I guess these are decent substitutes for the time being.
is this list for women or people who work out half assed.
Only the salmon, eggs and the tuna fish are real good, the rest are for people who claim to work out but really don't. Chocolate Milk does help recovery but I still would be reaching for something else with more protein
The key is to setup a steady intake of carbs, fats, water (1gallon) and protein through the day. Pre and post workout insulin spiking is a myth :/ Only thing I would avoid is a carb load before a workout cause it'll likely make you sleepy.