Just so you know that I'm not full of it, here it is from the horse's mouth:
"Either way, the point is that if you want to feed appropriately, to use nutrient timing properly, you need to get some protein and carbohydrates during and after your workout.
Next, as your carbohydrate tolerance remains pretty good during the two to three hours after your workout (although not quite as good as it was just after your workout), you want to eat more of a food meal.
I recommend eating a more balanced meal at this time ? something that's kinda got the Zone composition (30g protein, 40g carbs, 30g fat). You get a bunch of carbs and you get a bunch of protein and you get some good fats in there. "
"One interesting way of looking at your food consumption during a "nutrient timing day" is that you?re eating like Atkins Diet proponents might recommend during 3 of your meals (Rest of the Day Phase); like Zone Diet proponents might recommend during 2 of your meals (Growth Phase); and like the American Dietetics Association might recommend during 2 more of your meals (Energy and Anabolic Phases)."
"Eat a high starchy carb (mixed meal with good proteins and fats) within the 2 hrs post exercise."