What I;ve seen recommended by all the top guys (not just pros, I mean the top trainers) is 50 grams protein and 100 grams carbs. That works out to be 2 scoops protein, 1/2 cup oats and the rest dextrose/waxy maize/maltodextrin. Gotta be mostly fast digesting carbs. Have your post post workout meal 1-2 hours later depending on your hunger (should be under two hours, if it's not make yourself eat) which would contain another 50/at least 70 split of protein and carbs..

For supplements you could use 30 grams BCAA's sipped on during your workout and 25 grams glutamine post workout.