berra2k

surely someone knows?

I'd say have your biggest meal of the day AFTER working out because your body will burn the calories faster so something high in protein but an overall meal. If you want something quick, whey protein isolate. If not try a tuna sandwich (using the whole can of tuna of course..)

Very true. Eat the biggest meal of the day after your training session, get lots of protein, and adjust your macro nutrient needs. High protein, med carb-low carbs, low fat. Remember one rule of thumb, 20% of you're results will come from the gym while 80% will come from the kitchen.