“The best option would be to pack something to eat on your drive home (Choc milk, pb&j, or a bar of some sort, etc). I have been told the best combo would be 4:1 carbs:protein (not sure about the fat) within a 30 min window.”
That is one (of many!) reasons to avoid the fast food as a recovery meal. Fats are crucial for our body, well the right fats, but even beyond discussions of EFA’s, saturated fats, etc, fat as an energy source is not key to the recovery process, certainly not in the levels of a big mac as it serves no direct metabolic function in this crucial phase. And I have heard 2:1 CHO:P but thats more a bodydbuilding perspective which is more protein intensive so I can see how 4:1 would be great, with minimal (good) fats. If you need a fast food fix the chocolate milk suggestion is a good one, or mix dextrose with protein powder and make a shake.