In short you need to eat the biggest amount of carbohydrates and protein after your workout and small portions of protein and fiber throughout the day. (fitnessandpower.com)
You should be eating 1 - 2 palm - sized portions of protein at each meal. (coachcalorie.com)
Plus, with these great tasting high fiber snacks you get a healthy portion of protein too. (advancedbionutritionals.com)