40 simple carbs with 10 grams of L-Glutamine right after and an MRP 15 min later, then a full meal of about 60 complex carbs and 60 grams of protein an hour later
7 Scoops of Twinlab Ultra Fuel (100cals worth of maltodextrin carbs) 3 Scoops of 'whatever' brand whey protein. 10-15 grams l-glutamine. This never changes. Don't see why anyone wouldn't take in a simple whey protein source asap after a workout along w/ carbs.
I buy a shake at the gym, it has 1000 cals, 70g of pro, 200g of carbs,and 14g of efas. That's the last meal of the day and it holds me over untill I get up!