Here’s my two cents…
I agree with what others have said about carbs in and around the workout. Try to keep the meal as quick as possible, though. That doesn’t mean that you have to be a stickler for “perfect” post-workout carbs (whatever the hell those are), but you should choose foods that won’t be slowed down so much. Avoid excessive fats, and skip the extra fiber for that period. Those constituents are just going to slow it down.
Here’s what I had today…(I work out in the morning)
Pre workout: 50g whey isolate, 50g pure dextrose, 2 Russian Red creatine “jubes” (i really dig the word “JUBE”)
During workout: 50 or so grams whey, 90 or so grams carbs (30 of which were sugar)
Post workout: 60g whey, 110g carbs (15 or so were sugar) This is immediately after the workout. Take your time, though.
Post workout #2: (listen up, because this little bastard is tasty) One cup of FAT FREE organic yogurt, two cups of frozen blueberries, one scoop of a high quality vanilla casein (26g). Mix them all together in a big bowl (you’ll need a big one), and let them sit for about 5 to 10 minutes. On the side, 2 full cups of Frosted Flakes (yup, you read that correctly). But do not mix the Frosted Flakes in the yogurt/bb/casein mix. You could, but it gets the flakes all mushy, and I for one prefer the satisfaction of chomping them by the handful.
Post Workout #3: One and a half cups egg whites, about two cups of raw spinach (it helps if you shred the spinach by hand before mixing it in with the eggs), one cup of raw carrots, one apple, 2 slices of grain bread which is as unprocesed as possible (pay attention to the ingredients; buying bread can be tricky if you do not know what you are looking for).
I add back in the fiber in this meal (in the spinach, little bit in the carrots, and the bread), and I find that a variety of food really helps keep me moving in a positive direction. Who wants to drink or eat stuff that tastes like shit if there are tasty alternatives that are every bit as effective? It may take a bit of homework to figure some of these things out, but after you do, you’ll be as happy as a pedophile at an elementary school convocation.
After those meals, i go into more of a protein + fat profile. Keep in mind that this little menu is based on my goals and may not be suitable for you based on yours. But it shows a nice variety of foods, I like to think. And having that kind of variety may make all of the difference in your nutritional consistency. We all look forward to eating yummy stuff, and i look forward to my post-workout real-food meals every day.
Sorry for the lengthy post. Rock on.