Post Work Nutrition:         

Post Workout Meal:  After a workout, your muscles are tired and depleted of their energy stores. At this stage, your body is in a catabolic or breaking down state of both muscle and fat.
Your body is breaking down muscles and fat for energy, because you've used up all your energy during your workout. How do we reverse this? Well, as you know, sugar causes increase blood sugar levels. Increasing your blood sugar levels will pump the excess sugar into your muscles, and since your muscles need all the sugar they can get, there will be no excess sugar to store as fat!
Conclusively, it would actually be productive to cause an insulin spike post workout to pump your muscles full of the energy and nutrients which you've depleted during your workout!
Ingesting a mixture of high glycemic index sugar as well as protein has been shown to cause a much greater insulin spike than ingesting sugar alone. We all know eating protein post workout is vital, but don't cut back on the sugar too.

Doctor Berardi:

"For rapid recovery from exercise, immediately after a workout (strength or endurance), we must:

1. Rapidly replenish the low glycogen stores in our muscles.

2. Rapidly decrease the muscle protein breakdown that occurs with exercise.

3. Rapidly force further increases in muscle protein synthesis.

Failure to accomplish any one of these objectives will lead to a lowered rate of recovery from your workout. And the slower the recovery process is, the less growth you can stimulate!

Studies have found that delaying nutrient (protein and carbohydrate) consumption after a workout can greatly reduce the rate of glycogen restoration and protein synthesis. In fact, the rate of glycogen synthesis is reduced by 50% if nutrients aren't consumed immediately after a workout (Maehlom et al. 1977, Blom et al. 1987, Ivy et al. 1988).

Furthermore, it's important to understand that post-workout protein synthesis increases (what will lead to increased muscle mass) are in part due to the rate of glycogen synthesis, increased insulin levels, and increased insulin sensitivity from the workout (Garetto et al. 1984, Richter et al. 1984, Cortee et al. 1989). As we just saw, delaying post-workout nutrients absorption will drastically decrease the rate of glycogen synthesis, which will negatively affect protein synthesis.

Plus, a few hours after a workout, the insulin sensitisation stimulated by the bout of training will be much lower: there's a two to threefold increase in insulin sensitivity immediately post-workout. After two or three hours, it’s down to only 44% above baseline (Levenhagen et al. 2001). So basically, if you wait too long after your workout to consume a mix of fast absorbing proteins and high glycemic carbohydrates, the amount of muscle you’ll build in response to your session will be significantly decreased.

Another interesting point is brought up by a study by Tipton et al. (2001) which has demonstrated that pre-workout supplementation with proteins and carbohydrates leads to a greater rate of protein synthesis following a workout than simply consuming the same drink immediately after the session.

An ideal post-workout formula would include fast-absorbing proteins, high glycemic carbs, and some additional BCAAs (which have been shown to drastically increase protein synthesis and decrease protein breakdown on their own).

The best restoration drink available is Surge. For best results, I suggest using half a serving immediately before your workout and one serving immediately after.
 

If you're looking to grow- the 'key' is never to get hungry, eat because it's time to eat, hunger is the precursor to muscle catabolism as well as overeating/subsequent & fat gains.