Recently, i've been pondering the role of nutrition supplements in my quest to get lighter and run faster. My wife turned me onto drinking Muscle Milk Light after workouts, but as tasty as it is, there are a few too many mysterious ingredients in it, making me nervous because it violates Michael Pollian’s second Food Rule ("Don’t eat anything with more than five ingredients, or ingredients you can't pronounce.")
So i'm wondering: what, if anything, do you supplement before or after workouts? Do you go the protein route, or do something else? Do you go liquid or powder or both (mixing shakes with the powder)? Is there a good source of information on the subject that you know about?