According to the experts, there's an ideal ratio of carbs/protein/fat that will give you the most bang for your buck. But that ratio will change depending on your workout. Luckily, they gave us snack and meal options for each of these types of activities:
• Steady state cardio — Running, cycling, rowing, elliptical or any other cardio activity that you’re doing for longer than a half hour and at a moderate intensity (like a 5 on a scale of 1 to 10).
• Strength training — Any kind of resistance training (bodyweight, kettlebells, dumbbells, etc.) for 45 minutes to an hour at an intensity of about 7 or 8 on a scale of 1 to 10.
• High-intensity interval training — Any activity where you are alternating a period of hard work (at an intensity of about an 8 or higher) with a period of rest or recovery for about 20 minutes or so.