Thanks for the article Vedic. I've actually got that last little page he has, about the pre/post WO nutrition marked for easy reference.
My only confusion is that he has pre/periWO listed as 1:1 carb:protein, but in reading JB's Grappler's Guide, he implies to go with the same 2:1 pre/peri that you would go PWO. So I guess I'm a little confused on what the preWO should actually be.
I think one source of confusion is that Alan is saying 1:1 *PRE* workout, and he makes that clear. He also says to continue this *DURING* (i.e. peri) training, if it lasts as long as a typical BJJ class does.
However, JB never really distinguishes the time difference between preWO nutrition from periWO nutrition. He just says to sip a liquid carb protein drink *immediately prior to or during exercise*. Also, drink something similar after exercise. He recommends this as the 2:1 product (i.e. BioSurge).
So the real confusion comes in when I ask myself what should I be drinking during breaks? I do think the 1:1 should be a preWO coming from Alan's guidelines. A meal if it's 60-90 minutes before training, a liquid if it's 30 minutes before training. And of course 2:1 after. But the thought of sipping protein during water breaks at BJJ seems nasty. I keep wanting to go with a pure Gatorade drink peri-WO (i.e. during training).
I guess it boils down to peri-WO being an undefined period is what gets me. Most people imply it as a grey area around the time of workout.