So I've been doing YAYOG's suggested workouts for a couple of weeks and I'm doing the interval part this week. I've also been trying to understand what is the best thing to eat post-workout. Honestly, my head is spinning. Everyone seems to have a different idea of what's right. According to YAYOG you should consume 30-50 grams each of protein and high GI carbs with the idea of getting the protein to the muscle asap. But I read differently on MDA - some people skip post-workout meals althogether; others do just protein and water......

My goals are to gain a little bit of muscle for strength and a nice physique and above all be healthy. I've been eating primal for 2 years now and have no intention of ever eating differently. I'm currently 5'10, 138 lbs, female.

So, truly, what's the best post-workout approach? And should it change when doing more sprint oriented workouts? And in what time frame should eating take place?

Thanks!