1) Do you usually eat/drink a post-workout meal or supplement?
I like to eat six meals a day as consistently as I can and also keep the percentages of carbohydrates, protein, and fat at a balance of 50% carbohydrate, 40% protein and 10% fat.
At one point in my bodybuilding career I did try drinking a high carbohydrate drink right after my workouts as I read about the "open window" and that the high carbohydrates right after a workout would help recovery and better results. From my experience since I eat meals every three hours I never feel that with my one-hour weight lifting workout that I become totally depleted of carbs and all the high carbohydrate drink did was make me tired after raising my insulin levels so I stopped doing that.
2) If a meal could you describe what it usually consists of?
My morning meals consist of a carbohydrate, which is usually a cup and a half of oatmeal or cream of wheat, protein from nine egg whites with off-season with one whole egg including the yolk or a tablespoon of flaxseed oil, and sometimes fresh fruit like a grapefruit, orange, or melon.
3) If it's a supplement could you list the ingredients?
It may be thought of as "old school" but I feel I have to take my branch chain amino acids before and after my workout. I take three before and three after and I drink water throughout my workout.
4) Do you usually take the post-workout meal immediately after your workout or wait a period of time? If you wait approximately how long.
I eat six meals a day and sometimes my workout times vary but no matter I try and stick to my three hours between meals so by the time I drive to the gym and get back home to eat again it is usually about an hour before or after my workouts that I eat.
5) How long would you wait before having the next meal after your post-workout meal?
My meal times are no less than two hours and no more than four hours apart.