here's what i do after working out... fills me up and fills up my muscles

you put all this in a blender:
- whey/soy protein (1 serving, usually 1scoop) - has to be lowcarb... chocolate's my fave - i use Iso Pro Lowcarb protein... tips for looking for protein powders... sweetened by splenda, less than 4carbs a serving...
- one or two tablespoons of natural peanut butter
- 1cup water
- 3 icecubes
blend till smooth... then drink! tastes great, fills you up, and it's just like a milkshake!

or if you want something solid, here's a good snack for workout days:
2 egg whites + 80grams tuna... scramble them together, fry, then eat... mmm mmm

orrrrr... lowcarb bread (1 or 2 slices) + peanut butter or cheese

hope these tips help!