I'm a 35 year old male, just started a gym, infact never been to a gym before. Mainly to tone up my muscles, increase strength in my arms (although dont wish to look like Arnold Swartzy!), and increase stamina and blood circulation.
Some guidelines would be:
1 - Some of the sports drinks are gimmicks though others do contain essential electrolytes that are lost through sweat. Always read the ingredients.
2 - Eat plenty of protein after your workout. Protein assists in the bodys fittening & repair process that occurs during the 72 hours after your workout. Your muscles will then repair fitter and stronger.
3 - Listen to your own body. Its not always a case of eating more its usually more about altering the ratio of protein and carbohydrate and the times you eat them. Eat a carbohydrate based meal about 90 minutes before your work out for energy and protein afterwards for repair. Egg whites are the purest protein form going.
4 - Try to leave 72 hours apart from your weight workouts and do the cardio workouts inbetween. Do not do both workouts in one session as you will just end up with burn out http://www.procureviewscam.com