Carbs PWO I would say. Unless you're an ecto and/or asian you probably can't tolerate the carbs giving you insulin spikes a lot. It's good after workouts, obviously, to stop catabolism.
I'd say more or less about 500. 500 cals is about one pound a week although some of it might be fat. If you really wanted to be stingy then go with like the 200-300 and probably most/all of it will be muscle.