I get in, make a protein shake and eat a sandwich, brown bread usually with a bit of chicken in it. Sometimes have a spoonful of flaxseed oil at that point in the day too. The sandwich is more about the carbs than the protein for me so i dont pile it too high. Other times I simply get in and have my dinner immediately.

That being said, my diet isnt well thought out, not is it at the level of quality I want it to be at, so I'm stating my post workout nutrition and expecting a critique.