[snagency]

stay away from sugars!
fruit okay for first 2 feedings, wouldn't have beyond that tho..I don't do fruit juices at all, just real fruit (bananas, grapefruit, blueberries and strawberries make up my consumption).
consume the majority of your carbs for the day surrounding workout, i.e. pre & postWO meals..also breakfast is great time for large carb serving, energy for the day + sets metabolism up right..
conversely, your meals closer to bed should be more protein/good fat based and lower in carbs, as you'll want to avoid these late carbs from getting stored as fat..body will utilize fats much better at this time as well..due to longer digestion time, also will aid in keeping catabolism at bay while you sleep.