I swear, you can spend hours each day researching what you could or should be eating, and in what mix.
I was keeping my carbs under 30%, but now I've switched up to 40/30/30 (carbs/protein/fat). I work otu 4 - 6 times a week, and I've put on muscle, but I havent' lost as much weight as I would like, so it's time to do something different.
I generally work out in the morning, and was taking either whey or whey/soy protein with a cup of non-fat Lactaid milk just before working out. Sometimes I mixed it into a cup of coffee - the chocolate ended up tasting pretty good that way.
But the whey really bothers my stomach, so now I'm trying a serving (6oz) of Chobani non-fat plain Greek yogurt. 140 cals, 14 grams protein, 20 carbs. I still have a small glass of milk in the morning before the workout, but I'm going to try to cut out as much other dairy as possible.