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I try to eat a decent amount of pro(chicken breasts or a steak) with some form of longer lasting carb(brown rice or wheat bread) within an hour or so of workout. I also take some kind of ECA if Im lifting earlier in the day since I dont really feel alert until later in the day. RIGHT AFTER workout, I try to get a good amount of whey, at least 40 gms, along with an equal amount of simple sugars.(this is the only time I really try to consume sugar!) This spikes the insulin to help get all that protein flushed into your muscles. Something like a plain whey drink and a watered down gatorade. All the water from these 2 beverages helps to rehydrate as well.(I sweat quite a bit in the gym!) an hour after this meal I try to eat my biggest meal of the day. a salad, brown rice or red potatoes, and chicken or steak.
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