I've been reading the posts about the benefits of a 2:1 mixture of carbs to protein in the pre-/peri-/post-workout phase. I understood many of these posts to apply to weight training. Do similar benefits exist for the intake of protein/carbs during a grappling workout? I usually consume a liter of water during BJJ training sessions, which last from 1.5 to 2 hours. Would it be better to add some sugars and whey to this drink? I'm also curious about the effects this may have on my stomach during extended intense rolling or conditioning drills. Any help on this topic would be appreciated.