I'm Just wondering , what are the best things to eat before and after a workout session?

I tend to drink a protein shake 10-20 Min before a Workout and some sort of Fruit ..

What about you guys??

Usually, I just workout sometime after having a good meal and then make sure to get some carbs and a lot of protein after the workout (eggs, tuna, or if it's a really good day than meat. I used to drink protein shakes after as well but haven't done that in awhile.)

I find this is the simplest solution and works really well. I'm usually trying to maintain or gain weight though.

I'd say there are no such things as the "Best" pre and post meal.

Obviously if you're goal is to gain weight, you'd tend to add in some extra kcal.

My goal is to stay fit and lean, so this is how I do it;

Before a session, I tend to have stopped eating a few hours beforehand; this to burn off some extra kcal and the increase of energy I feel I got.

If I've done a HIIT session I also tend to wait at least an hour after training before I eat; this to take full advantage of the boost in HGH you'll acquire due to the HIIT.

Usually after a session, I tend to dish up a protein rich dish, like a plate of chicken with some rice / vegetables and perhaps some fruits afterwards to get those extra carbs.

A friend of mine put me onto Biotest's Surge Workout Fuel

I have never noticed a difference with Gatorade or Powerade, but this stuff...wow!

Most of my training in the past 6 months has focused on high intensity work - low reps, high speed, minimal rest periods combined with buckets of sweat and a pinch of nausea

For 2 weeks, I tested the surge product - raising and lowering dosage, using it with diff intensity workouts, removing it altogether...and I found that with high intensity workouts, it helped me work out harder (subjective), lift more (reps & weight) and stay at a high intensity for longer periods of time.

After the 2 week test, I permanently replace my pre-workout liquid meal with the Surge.

Post workout, I go for a solid meal of vegetable carbs and animal protein (usually low fat)

***I know this sounds like a bit of an infomercial for the Surge, but I truly love the stuff...not as much as my fish oil, but that's another story

I have been trying to go with what Brad Pilon says and not eating for at least an hour after my workout. Have not done it long enough to see if there is a difference. He is darn good at convincing me with his videos though.

I am of the school of thought of not eating any calories whatsoever 2-3 hours before training and nothing for an hour after training.

This really is just to maximize HGH release.

It is geared towards people who aren't trying to gain weight, but want to maintain muscle while burning maximum amounts of body fat.

For energy, I don't think you can go wrong with 2-3 cups of green tean or one cup of black coffee.

Rusty