What I always do is after a workout protein synthesis and utilization is almost double so I have the post-workout shake which consists of 50-60 grams whey protein, 10 grams creatine, 5 grams glutamine, 30 grams dextrose and 30 grams maltodextrin.
Anyway, I take this immediatly after workout and then 1 hr. later I eat a solid food meal which might be 3 chicken breasts and a can of green beans and a glass of milk. This is a lot of food in a short time but remember protein utilization is way up. The post workout shake is the only high sugar/insulin spiking meal I have all day.