IMO, you should do something similar for post as for pre. You don't want a lot of extra stuff like casein or fats. Just fast protein (whey...best would be an isolate) and fast carbs (malto and dex, or waxy maize starch) in water for immediately post workout. Solid food and/or a mass shake around an hour later.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.