If you want to build muscle then the standard logic is to ingest easily absorbed protein (hydrolysed whey) with fast acting carbs (e.g. high GI fruit such as raisins or simple sugars) immediately post-workout.
This creates an insulin spike and allows that protein to be shuttled to your muscles for recovery and growth.
At least that’s what I thought.
I’ve just been reading an interesting article on Chad Waterbury’s site called The Truth About Post-Workout Nutrition. It’s a great interview with Ori Hofmekler about post-workout nutrition and may just change the way you eat after weight training if you want the best chance of muscle gain whilst maintaining a lean body.
Go read it.
If you want to read about what you should be eating at all other times of the day for fat loss, start here.