Protein Before or After Training?? So confused...

The correct answer would be both, and it's ideal to eat most of your carbohydrates around your preworkout and postworkout meals.

I don't know your macros so I can't advise on that, but It's good to eat a snack before lifting such as a fruit or shake and imperative to eat after training, to prevent muscle breakdown. You can use a shake before and after or drink shake after and eat a fruit before.

Also protein shakes are purely supplemental, they are unnecessary to achieve results and will not overcome a crappy diet. So make sure your diet is in check and then that is when the supplements work really good. So if you can get your protein, and correct macros for your daily intake, then a protein shake before or after isn't needed. Like the above poster said it is all about total calorie intake, not meal timing.

Meal timing's affect on muscles and weight loss is broscience. If there's any benefit at all, it's incredibly small. I wouldn't worry about it. Just make sure you get protein in your day at any time.

Meal timing's affect on muscles and weight loss is broscience. If there's any benefit at all, it's incredibly small. I wouldn't worry about it. Just make sure you get protein in your day at any time.

Don't know if I'd call it broscience personally. I always see SUBSTANTIALLY better results when I have a protein shake right after work outs. I think it comes down to tweaking to find what works best for you. You're an unique individual - just like every one else. That's why you see so much conflicting information.

This topic is a tough one. Some will say eat before, and they are right. Some will say eat after, and they are right too. The difference is in your stage and goals. If you are an athlete with low fat stores then eating before is most likely the right answer. If you are trying to lose weight (excess fat stores) then eating after is most likely right. This is where the confusion comes from. Most people have read that you need to eat before in order to not have your body break down proteins and use them for energy. Well this is true; however, not the best science for people with a bounty of fat stores.

Before I start this next part you should know that I am talking about high-intensity anaerobic exercise here.

"Your body can store around 500 grams of carbs in your muscles and liver as glycogen" http://nealhallinan.com/blog/?p=1841

I would add "indefinitely" to the end of that. This means that if you carb load before going to bed (as I do) and get up at 4am and work out (cardio) on an empty stomach, you will not hit the point where you cannibalize protein (muscle) for energy. The reason for this is that each gram of carbs gives you 3.7 calories of energy. So some simple math would tell you that on a proper carb load the night before you would have approximately 1850 calories to burn before protein is cannibalized. Now it is worth noting that you will use some of that 500 gram storage while sleeping. So being very generous to your metabolic process, we can say you will 300 grams ready to go. So that will give you 1110 calories to burn. Unless you are an athlete, you can now see that eating before a workout is not needed. Assuming that people with excess fat stores won’t burn over 1100 calories in a single morning workout.


However, it is imperative that you eat very soon after a workout to replenish what you have burned off. Also note that you are not burning off solely those 300 grams of carbs. You are in fact burning all macronutrients during your workout.
Carbs to glycogen to be used as primary fuel in anaerobic exercise.
Fats to triglycerides to be used as primary fuel in Aerobic exercise.
Protein to amino acids to be used as Adenosine triphosphate (ATP) every time you move a muscle. Then converted into Adenosine diphosphate.

In any event, this is just my understanding of information that I have found myself and from mostly actual studies. So my interpretation could very well be wrong.


Sources:
http://www.ncbi.nlm.nih.gov/pubmed?term=de novo lipogenesis mcdevitt
http://www.ncbi.nlm.nih.gov/pubmed/10365981
http://www.south-florida-personal-trainer.com/carbs-into-fat.html
And more

I'd just say nothing heavy before working out.
Why? One time I had pizza pre workout and was so sluggish. It didn't matter I waited a couple hrs before working out. The workout sucked. Lesson learned.

Protein/carbs post workout.