First, let me say that I think the full-blown protocols are just too damn complex and expensive ( I already spend quite a bit on supplements), though I do follow their logic. So, I use a somewhat modified version. I have the ability right now to train whenever I want--within reason--as I'm a returning adult student (finishing minors in Exercise Science and Kinesiology in preparation for entering a M.S. in Applied Sport Sciences graduate program), and I'm self empolyed:
dieting at present*
1) breakfast, using amino pulsing(HC+leucine), 15min. later protein shake+oatmeal and berries
2) pre-workout (~ 3 hours before): tuna on whole wheat thin rounds bread or sprouted bread, tomatoes, lettuce, etc. Whey to round out protein needs (I don't like a large pre-workout meal).
3) 20 min. pre-workout 1 scoop Surge recovery + 5g. leucine (I walk to the gym: about 20 min.)
4) start of workout 25g. hydrolyzed casein: will use "PeptoPro" in future and drop dasage in half due to superior level of hydrolysis
5) 1 scoop of Surge recovery mixed in 24-32 oz. of water and sipped on during first half of workout.
6) immediately post workout: 2 caps Curcumin 500, 2 caps Rhodiola
7) post workout+1 hour: 25g. hydrolyzed casein, 5g. leucine, 50g. "Pure Karbolyn" (A Vitargo like engineered carb), 5g. creatine, 1g. beta alanine.
The 1 hour between the end of my workout and the post workout shake allows for amino acid (and particularly leucine) levels to decline, thus allowing for another spike. By the way, David Barr spoke about this idea of waiting 1 hour post workout before consuming your shake a couple of years back. He related research which showed that waiting increased protein synthesis rates over consuming a protein shake immediately post workout.
What's interesting is that I'm returning after about a 4 month layoff and I've noticed that both my strength and muscle mass have returned faster than after layoffs in the past. I also experienced much less soreness after returning to training this time.