FUELING....

     Here's a quick note to all those increasing intensity in their workouts during this gorgeous weather...........
DON'T FORGET TO FUEL-
It may seem obvious, there are many BOOKS written on it.  My favorite is Nancy Clark's Sports Nutrition Guidebook 4th edition.
http://www.nancyclarkrd.com/books/sportsnutrition.asp  
So, needless to say...I could go on and on concerning this subject.  
     IN A NUTSHELL- it depends on what time of day and what you can tolerate.  If you haven't eaten in a couple of hours, a quick 100-150 kcal of carbohydrate 30-60 minutes before you exercise will improve your performance during your workout.  (Even 15 minutes before will work, if you can tolerate it.)  A natural sports snack like a granola bar or a banana.
     A good RECOVERY (post exercise) drink within 30 min is low fat chocolate milk, YES I SAID IT, chocolate milk.  Seriously, multiple studies have shown that it has just the right balance of carbohydrate, protein and fat to help speed recovery.  A delightful way to help your muscles jump right back in the next day.  You don't need all those expensive store bought fancy drinks &/or mixes.
p.s. almond or soy flavored milks will also work...