Help! Post Workout Nutrition

[Distorted1987]

I'm about to start my new diet and a mass gaining program, in about a week that is. I've had a lot of conflicting information on post workout meals.

Here is what I have potentially....
16 oz. milk with 1 scoop of whey protein (and a banana (26 g carbs, but low GI) blended, 5 g glutamine, and ester C.

Opposed to that, i also thought about taking out the milk, replacing it with water and having a shake with 50 g of carbs (half maltodextrin, half dextrose) and 1 + 1/2 scoops of whey protein (about 30 g protein) still with the glutamine and ester c.

I'm kind of scared of maltodextrin and dextrose though because I heard it can lead to diabetes. I still want the insulin spike though?

Not sure if EFAs would be a benefit in a post workout meal or not. Any ideas?

I am 160 lbs shooting for 10lbs of lean mass over 10-12 weeks and not too much fat.

Can anyone help me? I'd really appreciate it.

[jackjackson]

Id up the protein more, whats that like 20 -25g

Add some more carbs, carbs are important at this time

[xlxBigSexyxlx]

40-50 grams of protein (whey protein powder)
80-100 grams carbs (Oats & Waxy Maize Startch)
10-15 grams BCAAs
Mix it with natural 100% apple juice