What should I eat, and how long before a very intense workout?!

Question: What should I eat, and how long before a very intense workout?

I recently joined a Krav Maga gym, and the workouts are beyond intense. I guess it's mostly cardio, but with some explosive bursts of energy too. We'll start class with calisthenics until we're all sweaty. The rest of the class consists of standing and watching the instructor for a few minutes, then all out explosive striking drills on and off for a minute or two. So it's heavy on shoulders and core, and aerobic too. I know I should eat a healthy full meal well in advance, but should it be mostly protein, mostly carbs, and how long before a workout like this?

Answers:

2 to 3 hours before a workout that intense wold be good and a protein shake and banana before workout with a calorie packed snack in between.

http://isopureproteindrink.org/

Chocolate
The bioactive compounds tyramine and phenylethylamine found in chocolate can provide you with an energy boost for an intense exercise session. However, chocolate is packed with sugar, calories, fat, and caffeine, so don't go overboard. Your best bet is dark chocolate; it contains the fewest calories and the most antioxidants.

http://www.askmen.com/top_10/fitness/24_fitness_list.html

I always try to give myself a good hour after I eat before an intense workout.

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What should I eat, and how long before a very intense workout?!

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