I've tried various types of PWO nutritition and read all the various conflicting studies about GH release PWO and how to stimulate it further, about fast and slow carbs within whatever BS 'anabolic window' the supplement companies/magazines stipulate.

So, after various types of PWO nutrition tried at various timings I have concluded that what works best for me in terms of results (particularly keeping fat off) is:-

Immediately upon cessation of workout - 30-50g WPI only

45-60 mins after WPI shake I will take a normal meal consisting of complex carbs and a real food source of protein.