Pre and post workout food

[Silver]

What should I eat pre and post workout? how much protein fibre and fat in each and how long before or after my workout. I don't want to be a brute of a guy just looking to put on some extra muscle. Any Ideas? Thanks.

[tigz]

Do some searchs on the forums like "post" choose option in title only.
or "post workout" etc.

Lots of good info already posted about this.


Other then that.

what I do:

45 min pre workout: complex carbs and protein and fat (60g c, 40g p, 7g fat)
(I like to use red potato before workout meal, gives me energy to spare)

immediately post workout drink a protein shake with dextrose/malto dextrin

30-45 min after workout eat complex carbs again with protein and fat