As I stated before in the article about Nutrition Timing what and when you eat depends on your health and fitness goals. You are unique and what will be right for you, may not be right for someone else.
An endurance athlete will eat differently to a bodybuilder who wants to put on size or a bodybuilder getting ready for a competition and finally, very different to an average gym goer or non exerciser.
As an endurance athlete, your carbohydrate intake and calorie needs will be much higher because of the long distance and duration of your training.
As a bodybuilder protein and calorie needs would be higher to promote the muscle growth.
If you are getting ready for a fitness competition like Miranda, where dropping the body fat percentage is required, your protein and fat intake can be higher but carbohydrates should be lower.
Here nutrition is essential if you want to change your body composition. Depending on the person (remember you are unique), training intensity, and the stage at which they are prior to a competition I will use different approach.
Mostly, the pre-workout meal will stay high protein and fats. For intra-workout nutrition (during exercise) I like to use BCAAs (Branched-chain Amino Acids). These are very important as lifting weights puts enormous amount of stress on the body and the BCAAs will support the immune system, help to cope with this stress and prevent muscle loss. Your body cannot produce BCAAs so they must be consumed.
And for post-workout I would use Vitargo which is a fast-absorbing carbohydrate and
protein isolate which is also the type of protein that is absorbed the fastest by the body. Repairing and refuelling the depleted muscles immediately after training is crucial for muscle repair so protein itself or a combination of both, protein and carbs, would be required.
As to post-workout meals, in my opinion these should be eaten an hour after training and should consist of foods high in protein and starchy carbohydrates.