Eating for Fuel and Recovery

I cannot stress enough the importance of preparing your body properly for your workouts and refueling your body adequately for recovery. The worst thing you can do is not eat prior to working out and not refuel afterwords. Your body is most ready to receive macronutrient intake at this time (within the first 30 minutes of completing your workout). Research clearly shows that the refueling of your body's glycogen stores is two to three times more rapid immediately after exercise as opposed to a few hours later.

So, eat at least an hour before working out and be sure to bring your protein drink with you to the gym.

Pre-Exercise Eating

Important to restore depleted carbohydrate stores from your night's sleep as a result of your body's energy demands. So replacing these used up calories is essential for your immediate athletic performance.
Replenish fluids with about 10-20 ounces of water first thing upon waking up
Eat 200-300 calories per hour prior to exercise (take in mostly carbohydrates as this is the most efficient way to refuel your body's glycogen stores but the combinations of carbohydrates and protein is beneficial because it lowers the glycemic index of the the carbohydrate ingested), the ratio should be 3 or 4 parts carbohydrates to 1 part protein
Food choices: Fruit w/ eggs (fruit low in fiber like any kind of melon, peaches, cantaloupe or bananas), unsweetened applesauce with with 2 to 3 tablespoons of protein powder, liquid meal (low fiber fruit listed above and 2 to 3 tablespoons of protein powder

Post Workout Recovery Shake

After your exercise session has concluded your goal is to bring your body back to it's pre exercise level of hydration, glycogen storage and muscle protein status ASAP
The first 30 minutes after exercise is the best time for your body to receive and absorb carbohydrates. Your glycogen stores are depleted and can most effectively be restored by consuming carbohydrates that are high on the glycemic load scale for speedy restoration and lower on the scale to moderate the gradual release of carbohydrates in the blood
Protein contains amino acids and are a necessary component in the recovery stage for rebuilding muscle tissue because protein structures are broken down within the muscle cells to create glycogen.
Liquid form is the best form for lightening fast absorption into the body
Rehydrate: drink to quench thirst and consume 10 ounces for every pound lost during exercise
3 parts carbohydrates to 1 part protein

I always work out on an empty stomach. Does this mean I will turn into a pumpkin at midnight?

I disagree politely with everything you said, but thank you for the input. I used to train on an empty stomach also, but through education and trial and error I have yielded better results both in performance and physique by prepping before my workouts and refueling promptly afterwards. My clients do much better during training sessions as well. I also train clients for events and don't advise carb loading whatsoever. My clients recover faster during intense bouts of training as a result of focusing their nutrition on lean protein sources, vegetables, fruits and nuts. The proof is in the pudding! Best of luck to you!

Fueling up before a workout certainly draws mixed reviews....many many people workout on an empty stomach and like it.....I am not a fan and I have done it! There is a big difference in performance with proper fueling beforehand....all positive. However, fueling post recovery is essential and that is an ABSOLUTE FACT. Anyone in the fitness industry will agree. Again, best of luck to you and thank you for your input.