Well I figured I would try a little stab at this question.
I actually have several approaches to this both of which seem to give me the results I am looking for with my individual goal in mind at the time.
To start it all burns down to my goal at the time. cutting/maintaining/bulking.
I train in the am around 2 hrs after my first meal if this helps at all also.
So if I am in a cutting phase in tend to consume a P+F meal befor my workout. Using this as a good time to get in a dose of my fish oils and if I feel I need a carb like energy kick add in some type of coconut fat for the MCT’s which give carb like quick energy from a GOOD saturated fat source. along with some type of meat, and some limited veggies so I am not packed full for the workout.
The reason for this being I find I will burn more fat as fuel during the w/o going this route. I am somewhat depleted from the overnight fast and allready switching to running off of fats for fuel, and the MCT’s will further engage this.
These are usually not my best w/o’s from a PR standpoint or anything but they serve their desired purpose.
During bulking stages like I am in currently I will have a P+C meal. This meal will consist of pretty much the same content as a PWO meal. Your faster acting, starchy carb sources that will give me a good energy boost/srore to get a kick A#$ w/o. Things like rice, sweat potatoes, oatmeal, sprouted breads, pasta, etc. along with usually a small serving of fruit in the form of berries usually. Then top it off with some type of protein usually en egg white omelete with a limited amountn of veggies like onions and peppers for taste and some meat and maybe cheese. Then top that all off with a serving of Grow.
This gives me the carbs and some of the faster acting protein fuels needed to really bust A#$ in the gym and build some size and beat those PR’s.
As well during bulking I have a serving of Surge during my w/o.
O.k. now maint. phases I lean toward the P+C approach 99% of the time, Only I dont go with a during w/o shake. If I feel I am leaning toward needing to cut I may change to the P+F befor hand to hopefully shed a lb or two slowly.
Well that is just my 2 cc and what seems to work best for me. Like everything else you just have to experiment and find what works best for you and your personal goals.
Hope this Helps,
Phill