Do your workout and then just eat a proper meal when you get hungry. Forget these arseholes that try to turn working out and eating, into something complicated.

I actually asked this very same question a few weeks ago. Although my schedule is a bit different from yours I think the fundamentals are about the same. Rob recommends a High Carb meal to replace the carbs that you lost. Matt feels that a Protein based meal is ideal, your body would naturally reproduce the carbs it needs. I do a mixture of both. I eat my carbs and protein basically in the form of a sweet potato mashed with coconut oil and cinammon and topped with either bacon or some left over meat from the night before. In a pinch, like, really drastically, I'll reach for a decent protein shake. But honestly, it only takes about 10-15 min to make that meal. Even if you nuked some eggs, topped it on the sweet potato and added a teeny bit of paleo salsa you're good to go.

But honestly, the best advice I received was to try out different things and see how your body reacts. Try a carb based meal for a week, make notes on how you feel and what not. Next week, try the protein based meal.

I hope this helped and that I provided some useful information.

I usually just wait until I feel hungry after a workout. If I'm hungry I eat my next meal, if I'm not, I will just wait to I am. And I think protein supplements are overrated. Just eat real food, with a good protein source coming from meat, eggs, or fish. Most supplements have too much garbage in them, and/or cost too much! Maybe toss a chicken breast, or can of tuna on top of your rice and butter, then you should be all set.

I don't eat for at least an hour after working out (ala Art DeVany) so when it's time to eat, I just eat a normal meal.

That meal might be big enough to sustain me for 20 hours (1000 cals) but I don't concentrate on macro breakdowns (although it usually ends up protein heavy, usually a pound of meat and a pound of veggie).

And before you haters comment about my 1000 calories in a 24 hour span, it's usually one of my two daily meals... I don't just eat 1k/day. :-)

At my gym there's a lot of sweet potato eating. Some of it depends on your goals. Are you trying to put on muscle? If so, I've heard a lot of people say that you need to add some protein to your pwo meal. When you finish a workout, I've been told that your muscles are a little bit like dried out sponges. you can choose to refill them with good stuff right away, or not. I find it quite difficult to eat or drink anything after a workout, so I do what I can. Usually just drink water in the car ride home, and try to eat within 30-45 minutes (usually a meal).