EPIC THREAD NECRO
Ok I couldnt keep my mouth shut.
What you want, as mentioned here, is something with fast absorbed carbs and protein for pre - during workout, such as a whey protein shake, and slow absorbed protein for post workout, such as casein protein. There is an equation for calculating just how many calories you need on training and rest days for muscle gains.
http://www.threecoaching.com/2010/09/free-cunningham-equation-calorie-calculator/
here is link, sites sucks but that calculator is useful.
You want slower release carbs prior to working. Rice, potato's, yam's to give a few examples with some form of lean protein.
For after your workout you want a quick release protein such as whey. With carbs as well, I eat oats PWO(about 1 cup and a half) with 2 scoops of protein powder(50 grams) as soon as I can after my workout. You probably won't need as much carbs as I have PWO but I'm just giving you an example. Then after you get that PWO meal you want to eat a real meal an hour or two later. I'll have some form of lean protein with some fats(natural almond butter) for my next meal, although sometimes I'll eat complex carbs instead of the fats.
You have to eat big to get big! Diet and being consistent are two of the most important things when training. Even if your workouts are average and you have a great diet and are consistent you will see pretty good good results.
Casein protein is best before bed that way you're getting nourishment while you're sleeping.
You can give yourself an insulin spike after working out. I put a good amount of honey on my oats fruit juices can also help with this although I'm not too fond of sugar. Lately I've been having a Gatorade G2 after my workouts, on top of my oats with honey and 2 scoops of protein powder.
You can also buy BCAA's(Branch chain amino acids) online for pretty cheap which you can take both pre and post workout for an added benefit.