I think the OP said losing fat and gaining muscle was his goal. If thats the case your meals should be small and often, 5-8 meals a day to keep metabolism up (i know you didnt ask about that, I just thought it should be said). Post workout nutrition is very important as thats when you body really needs/wants food. As most have mentioned I would go with a protein shake, along with a good source of carbs. Within 30 minutes of working out I usually have ~75 grams of protein and ~40 of carbs.
Good luck with your goals
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