i think taking slow carbs before your workout, togheter with proteins, gives you the best help. the carbs then slowly gets into your bloodstream and last you the whole workout. after your workout is finished i would throw back some fast carbs and protein..my fav is bran flakes with proteinpowder and milk. before trainin i usually take oatmeal with proteinpowder and milk...or water if your proteinpowder can mix in it