How is this for energy and recovery...?
Preworkout: I eat a banana, and I take about 10 grams of BCAA and a B-Vitamin based "energy" drink (a little effervescent tablet).
then
Postworkout: I have 50 grams of protein, and I mix 30 grams of carbs (80% rice based & 20% malto) with 8oz of pineapple juice and a serving of Creapure creatine.