The ideal ratio for your body to maximize the performance and muscle recovery of your workout is 3-4 servings of carbohydrates (45-60 grams) for each serving of protein (8-10 grams) ,
Pre-workout, your carbohydrate intake supplements your glycogen stores and provides the blood sugar that's essential for endurance, strength, and overall performance. This will allow you to achieve higher speeds, higher weights, or more sets / repetitions in your sessions. It will also ensure that you do not notice drop in blood sugar levels during exercise, which can cause drowsiness, nausea or fainting.
After exercise, carbohydrate intake will replenish glycogen stores and optimize protein ability to repair muscle and relieve muscle soreness in the following days.
If you plan to exercise near a meal (either before or after), then aim to have one of the snacks on the other side of your workout. Eat within 1
4 Pre / Post Workout Snacks
1) A slice of Ezekiel bread, banana, and a tablespoon of nut butter:  45 grams of carbohydrates, 9 grams of protein; 280 calories and 8 grams of fiber
2) 1 cup plain 1% yogurt with ¾ cup berries:
35 grams of carbohydrates, 11 grams of protein; 220 calories and 3 grams of fiber
3) A smoothie with 1 cup of 1% milk or soy milk, 1 cup of spinach, and 1 cup of frozen tropical fruit:
40 grams of carbs, 1 gram of protein; 225 calories and 4 grams of fiber. * Note: Using a different milk substitute will affect the protein intake of this snack. If you do, you should add a serving of protein powder of 10-12 grams per serving.
4) Crunchy Peanut Butter Cliff Bar:
40 grams of carbohydrate, 11 grams of protein; 260 calories and 4 grams of fiber
What about added sugar? The sugar intake during the workout is used during work and recovery – your body needs something that digests faster than a complex carbohydrate! It's no excuse to add too much sugar, but the sugar in fruits, yogurts, and most energy bars is not something to worry about as long as you stick to the recommendations above. If you are sure your snack has some fiber, as in the above, your energy will be through a 45- to 60-minute workout!