Protein. Protein is needed within an hour after resistive workouts to maximize muscle gain. Proteinplus liquid from metrx and premier protein bars are examples to maximize protein with minimal fat and sugar and calories. Drink according to how much sweat during the workout. Water or powerade zero is my choice because no sugar. Carb load before endurance events. O/w minimize fat and carbs, espec sugar.
Nutrition. Whole grains, protein, and coconut water.
Carbs. You need to eat 60-90 gms of carbs within 60min of your workout to refuel you glycogen system. Do this and your energy will explode.