I really have to know this kind of stuff! I am getting bigger everyday! Food is a sin!
Protein shake immediately after working out. Then some fruit about an hour later.
Whey protein you could get it at Walmart, Amazon, gnc & plenty more stores
I personally like muscle pharm combat powder. It taste great and has slow digestive and fast digestive protein in it. Right now I'm taking the orange cream sicle. It taste really good. As far as fruit goes, apples are really good and full of good sugar. Any kind of fruit is good though. Just in proportions. Fruit is full of sugars so too much fruit can actually be bad.