for post workout its important to consume High Gi Carbs (simple sugars ie juice) .. this replenishes you and at the same time it spikes your insulin so nutrients have a quick pathway to your muscles.
Most importantly you need to consume protein directly after working out. As you want your muscles to begin rebuilding ASAP. Drink a whey protein shake (mixed with water) so it can get to your muscles as fast as possible and be sure u drink at as soon as possible after your workout.
With a couple glasses of grape juice and a good whey protein shake, you're good to go.
About 45 minutes after, eat a proper balanced meal with a good amount of carbohydrates, protein and fats.
So applying it to you speedy, you wake up--->eat pre-workout meal (Breakfast)---> you workout hard --> have your post workout carbs and protein ---> wait a bit then have a good lunch .. something like chicken breast w/ brown rice and some cashews (along those lines). Then continue you're day with your meal plan.
Thats a good foundation to work from.
There are alot of good protein powders ... i can recommend:
Optimum Nutrition 100% whey
Dymatize Elite whey
Eas 100% whey
Muscle milk
there are many others .. its just a matter of mooching free samples from your supplement store
ask questions if u have any
