I think you are looking for a more scientific answer for exactly how you can fuel your body for optimum use. I cant answer that. If you workout at a gym...maybe sit down with a trainer or a nutritionist. I just pretty much did what I felt gace me the best results. I didnt like to workout with a feeling of food in my stomach, so I know much of the fuel I was running on was my coffee. Also many times I would alternate and have a high protien/ breakfast bar. I seemed to really do well with the Myoplex brand. You can get em at GNC. Pre-workout I would choose one that actually had some carbs in it.
Then after workout if I didnt have a big smoothie, I would make a big veggie egg white omlette and add 1 whole egg to it. Sometimes also 2 slices of flax meal bread with a light amount of almond butter and a banana would be my after workout breakfast. I guess when I was eating like that I was working out so intensely, so it almost didnt matter what I put in my body for breakfast. However, when you workout, you usually want to eat healthier
Anyway,,,,like I said, maybe get soem advice from a nutritionist. Or scour around on-line for work out/ meal programs. I know your vegetarian like me, do you eat any of the morningstar breakfast sausage? Its actaully pretty good. I crumble it up in my eggwhites a lot.
BTW- I have heard my trainer say that it is a good idea to have a protien shake before bed as a snack. As you know, when your lifting weight and working out intensely, you build muscle in your sleep. I can only think that having a shake before bed , might help you in the morning with your workout:0