More and more published studies indicate that the best supplement plan to facilitate more lean body mass gain (i.e., muscle mass) and bodyfat loss is to combine protein with carbohydrates as soon as possible (i.e., within one hour) after your workout.    The timing of supplementation is important.  For post-workouts, consuming protein and carbs soon after training allows nutritionally- depleted muscles to quickly absorb needed amino acids and glucose for tissue building and energy replenishment to occur.  The net result is muscle hypertrophy (i.e., growth) and increased strength.   One particular study conducted by Dr. Wayne Westcott found that those who consumed a post-exercise protein/carb shake had 40 percent greater lean weight gain and 80 percent greater fat  weight loss than those who did not consume a shake.   For a superb protein/carb supplement, try mixing powdered chocolate milk, dehydrated milk powder and water.   The powdered milk supplies needed protein and the chocolate has carbs (sugar).    

    You should eat slow-burning carbs (e.g., banana, oatmeal, brown rice, whole-wheat bread) before exercising and fast-burning carbs (e.g., chocolate milk, granola, rice cakes, white bread) immediately after exercising.

    Just as an example, I will provide the current meal plan that I've been eating for awhile that has supported the maintenance of my hard-earned muscle mass.  It comprises about 55% carbs, 20% protein and 25% fat and is about 4200 kcals--ideal for my bodyweight and metabolism.

MEAL 1:

• Whey protein shake:

                   --Whole milk  (1/2 cup)
                   --Whey protein powder  (1 scp)
                   --Glutamine  (1/2 tsp)
                   --Creatine Monohydrate  (5g)
                   --2 frozen banana chunks
                   --Frozen blueberries  (2 oz)

MEAL 2:

• Greek yogurt  (6 oz) mixed with:

            --Wheat germ  (1 tbsp)
            --Scudders smooth peanut butter  (1 tbsp)

MEAL 3:

• Old-fashioned oatmeal  (1 cup) mixed with:

            --Whole milk  (6 oz)
            --1 egg
            --Medium-Chain Triglycerides (MCT's)  (1 scp)
            --Raisins  (2 oz)

• Centrum multivitamin (1 capsule)
  
• Fish Oil  (1 softgel)
  

• Tropicana orange juice  (1 cup)
• Pink grapefruit  (1/2)
• Coffee  (6 oz)

MEAL 4:

• Chicken (4 oz)
• Broccoli  (4 oz)
• Black beans  (4 oz)
• Quinoa  (4 oz)
• Water (1 cup)

PRE-WORKOUT:

• Pre-workout drink:

              --Water  (1 cup)
              --Creatine Monohydrate (5g)
              --MCT's  (1/2 scp)
              --Maltodextrin  (1 scp)
              --Beta-Alanine  (5g)
              --Glutamine  (5g)

DURING WORKOUT:

• Workout drink:

              --Iced Lemon Tea  (42 oz) 

POST-WORKOUT:

• Post-workout drink:

               --Water  (2 cups)
               --Creatine Monohydrate  (5g)
               --Maltodextrin  (1 scp)
               --Beta-Alanine  (5g)
               --Glutamine  (5g)

• 2 Rice cakes 

MEAL 5:

• Post-workout shake:

                --Water  (1 cup)
                --Whey protein  (1 scp) 
                --Casein protein (1 scp)
                --2 Banana chunks

• Fish Oil  (1 softgel)

MEAL 6:

• Egg omelet:

                 --2 eggs
                 --Whole milk (1 oz)
                 --Swiss cheese  (2 oz)
                 --1/2 avocado
                 --Black beans  (4 oz)

MEAL 7:

• Lowfat cottage cheese  (4 oz)
• Prunes  (4 pcs)
• Green tea  (6 oz)
• Whole milk  (1 oz)
• Honey  (1 tbsp)

MEAL 8:

• Casein protein shake:                 

                 --Whole milk  (1 cup)
                 --Casein protein powder  (1 scp)
                 --MCT's  (1 scp)
                 --Glutamine  (5g)              
                 --2 frozen banana chunks

 

    Nutrient timing refers to eating certain foods at optimal occasions when your body is most able to utilize its nutrients.  You need to know what to eat and when to eat it to complement your hard work in the gym.  The foods you eat affect your hormone levels (e.g., insulin, leptin, ghrelin) which determine nutrient absorption.  Muscle and bone growth as well as fat loss are largely dependent on your insulin levels.  Insulin is arguably the most significant hormone responsible for driving glucose (carbs), amino acids (protein) and fat into your body cells.  This hormone is released from the pancreas into your blood when carbs are eaten.  
    Here's the strategy for eating wisely around your workout:

• Pre-workout:  Eat low-glycemic, complex carbs (e.g., oats, whole-wheat pasta, whole-wheat bread, brown rice, beans, sweet potatoes) to keep insulin levels steady for longer-term energy
• Post-workout:  Eat high-glycemic, simple carbs (e.g., white pasta, white bread, white rice, white potatoes) to stimulate higher insulin levels for quick, replenishing energy
  

Training Days:

• Consume higher carbs (45-65% of your calories) to fuel your training as well as enough protein (15-25% of your calories) to preserve muscle mass (up to 2g / lb bodyweight)  and fat (20-35% of your calories) to maintain hormone levels (e.g., testosterone)
• Good carb foods:  pasta, rice, potatoes, oats, fruit
• Good protein foods:  turkey, chicken, tuna, whey protein, milk

Non-Training Days:

• Consume lower carbs (since you're resting) but higher protein and fat
• Good carb foods:  see above
• Good protein foods:  see above