In my latest bouts with this I have found that it all "depends". I know this is not the answer that you were proablly looking for but I have a few suggestion. You want to have a moderate to low Gylecmic Index Carbohydrate before your workouts. So in the morning gym sessions I would recommend a bowl of oatmeal and a source of protein or fat. I usually use peanut butter in my oatmeal. As for your afternoon sessions this looks fine. But, I had one question what are you goals??? Because if your goal is fat loss then I would not have a sports drink right after your 5k. It has been stated by the ASCM that a sports drink is not benefical if your run is not over an hour long. I hope this helps.
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-Tony Dungy-
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Pre workout meal help required
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