I start with a Whey protein shake immediately after my workout then 45 minutes later some white rice and chicken or a white bread tuna sandwich followed another 45 minutes later by some cottage cheese and Flax.
The idea is to have fast absorbing protein in as fast as possible to take advantage of increased testosterone levels, then follow this with another anabolic hormone IGF-1 by spiking blood sugars with fast acting carbs and some more natural protein(important to note here that it is necessary to wait 45 min before ingesting these carbs because the insulin will blunt the testosterone increase), lastly cottage cheese as im sure you know has casein and whey in it for protein and casein can take up to 8 hours to fully digest so there is sustained protein release in the system.
This is only the post load there is also a pre load but that will have to be another post lol.
Best book on this topic – Nutrient Timing it is a must read for the best research based solution to timing meals especially for the active exercising population!
My favorite post workout meal is some oatmeal homemade almond butter and chicken breast (100% vegetarian fed diet)
Remember the sooner the meal the better (Metabolic window of 30 Min)
Fuel the Movement