Best Post Meal Workout

Not sure if it's better to have:  


1. smoothie with something along the lines of:


Protein powder (I can't do whey so I use Amy Myer's  Paleo Protein powder) - about 19 grams 

1/2 cup coconut milk

1- 2 TBS walnut Butter

1/2 cup frozen berries

handful parsesly, kale, etc





2. a salad with protein sources and veges


Also, is it a problem if I waited an hour or so to eat after my workout? Not interested in bulking up, just want to preserve muscle mass




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