Found this over at the Bev. International board,
"post workout nutrition idea by charles poliquin
Pay close attention to post-workout nutrition. Liquid nutrition is best. For a 200-pound bodybuilder, I recommend a shake containing 40-50 grams of protein and an appropriate number of carbs. Here's my updated formula for post workout carb intake:
* 1.0 gram of carbs per kg of bodyweight if total reps per workout is 80 reps or less (relative-strength workout)
* 1.5 grams of carbs per kg of bodyweight if total reps per workout is around 250 reps (25 sets of 10 reps)
* 2.0 grams of carbs per kg of bodyweight if total reps per workout is 400 reps or more (30 sets of 15 RM)
Obviously, simple math will allow you to figure out how many reps you did and what your total volume of training was for that day"