Tweetwell, i believe you should have a complex carb/protien meal an hour before you workout. for me, i need the carbs for energy to help push through my workout....i do notice if i miss this meal. and after workingout you want a whey protien...something that digest's fast, like hydrolized (sp?) protien and simple carbs. the simple carbs will be important at this time. get a real meal within 1-1 1/2 hrs after.
as far as before bed, you want a casin protien with milk...something that digest's slow. there are a few specialized night time protiens on the market (i use mhp probolic sr)