Consume a combination of carbohydrates and protein before and after workouts.
Consuming 20 to 30 grams of protein (pre- and post-workout) is effective for muscle protein resynthesis.
If the goal is to maintain or gain weight, consume a combination of carbohydrate and protein before and after workouts, with a 3:1 or 4:1 carbohydrate-to-protein ratio.
If the goal is to lose weight, also consume a combination of carbohydrate and protein before and after workouts, with a 1:1 or 2:1 carbohydrate-to-protein ratio.
Always hydrate before, during and after workouts.
Supplements provide convenience, but real food provides better overall nutrients.
Choose foods or supplements that work for you.
Allow enough time before a workout for food to settle.
The perfect ratio of nutrients is meaningless if you do not like the taste, cannot afford the product or experience gastrointestinal discomfort.