With little exception, I eat a high fat low carb diet. I'm a little more liberal with carbs on workout days because I'm under the impression that the insulin spike is good for fighting protein degradation post workout. This may be completely misguided, but I really would like some sound research on the issue to find out. I'm pretty lean, hanging around 10% bf. I'm not too worried about gaining weight, I'm mostly just concerned with gaining lean muscle mass. My workout consists of 30 minute strength training sessions 3 times a week. My post workout meal contains a whey shake with about 30g protein, a sweet potato, and usually some chicken or salmon, along with some fish oil. My question is: how much of each should I be eating after a strength training session?