Mind games

Negative, there are different nutrient needs pre and post workout. If you aren't lifting hard I suppose it doesn't matter nearly as much. The rest I can agree with.

Big picture is to hit your macros by the end of the day. As it's been mentioned, I just did an article in my research review updating the original nutrient timing series, and I was actually surprised to see the lack of results over a decent battery of non-acute (longer-term) trials shuffling protein &/or carbs around various points relative to the training bout, but no effects occurring as long as the totals were adequate. There's a bunch of interesting things that are seen in the short term (anabolic signalling, amino acid uptake, lower indexes of proteolysis, etc), but these things have for the most part not panned out to impact body composition or strength in the long term -- as long as the totals are hit. There are exceptions, but they definitely are in a narrow cache.

Okay, so with all that said, if I were forced into issuing guidelines, I'd say have a decent hit of protein within an hour of training & within an hour after training. If you have a solid meal preworkout & can't train well with anything you can feel digesting, a 2 hr lag before training will still have you in a state of hyperaminoacidemia during the training bout as long as you don't skimp on protein in your meals.

How much protein per dose? Well, looking at acute effects, the anabolic response seems to be "saturable"... That is to say, beyond a certain amount of protein in a single dose, markers of the anabolic response flatten out. This threshold amount was recently seen to be 25g protein. Adding carbs to this did not further stimulate muscle protein synthesis or inhibit muscle protein breakdown. Not to confuse things more than they need to be, but let it be clear that amounts beyond this will not go to waste; they'll just take longer to process (I've written a full-length article on this in another site).

Important note about the 25g figure - it wasn't a lot of training volume done, and the subjects were 80 kg on average, so you can scale things up accordingly. I'd rather error on the side of abundance & never come up short. That's why I've traditionally recommended a protein dose of 0.2-0.25g/lb LBM (or you can use target bodyweight as a proximal measure of lean mass plus a little extra) taken in solid form at any point 2 hrs prior to training, or in liquid form at any point 1 hr prior to training, and dose it again at any point within an hour after training. Carbs don't appear to be capable of increasing the protein-synthetic response of a single protein dose if the protein dose is large enough (this has already been demonstrated twice in the literature). Therefore carbs can be either consumed or deferred to any point in the day of your choosing (just hit the total target by the day's end).

All of these recommendations change if we're talking about endurance athletes - and they're different still for endurance athletes with multiple glycogen-depleting bouts (of the same muscle group) in a single day.