The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
So I'm not very dogmatic about what specifically to eat pre or post workout. But I do think you should have protein surrounding your training, whether that be ahead of time or after. Protein could be a little bit hard to digest for some people. So if you do that pre-workout and then you're finding your workout is slogging because you don't feel good then suddenly you put that after your meal.
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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the biggest effect of feeding right afterwards is about a 2hour window but that's in untrained individuals
the biggest effect of feeding right afterwards is about a two hour window but that's an untrained individuals
For those looking to squeeze out every last bit of progress—those marginal gains—it might still be worth considering.
In fact, studies reveal that consuming protein before exercise has the same impact on strength and body composition as consuming it after.
it's probably a good idea to have a a a meal containing protein couple you know one to two hours before you lift or exercise and it's probably a good idea to have it after you finish within a a few hours