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


cinnamon


 


OR 


 


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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