I agree with EMMORTAL and METHYL MIKE (love that name!). Carbs and proteins should be consumed at all meals. You would do well to make your post-workout meal liquid (to speed absorption) and to help replenish the nutrients lost during the workout and to support the damaged tissues affected during training. The best choice is Whey Isolate & Waxy Maize and some free form BCAAs if you can afford them.
You would then follow within 2.5 hours with a slower releasing carb and protein meal so that you're continuing to replenish glycogen while you sleep as glycogen is manufactured by your liver and stored in your liver and muscle cells 24 hours a day not just when you choose to feed on carbs! The trouble is, you can only manufacturer so much glycogen at one moment in time which is why eating frequently throughout the day is more effective at replenishing glycogen stores than eating large meals less often. For a slower releasing protein, stay clear of whey and stick to meats, casein or egg proteins.
If you have trouble sleeping at night, take L-Tryptophan (it's legal now). The purest form is called LT1 which is under exclusive license to Phonenix Labs which is a manufacturing lab based in New York that makes many of your favorite supplements. Interestingly, they also own the Great Earth chain of health-food stores. Some of the brands of supplements they own themselves are Cytodyne (yes, Xenadrine), Pinnacle and Kemistry. Two amazing sleep products they sell are "Blue ZZZs" sold under the Pinnacle brand, and Xenadrine Sleep. Take a serving of either (both are just as good as each other) and in one hour you will be completely out!
