Sometimes I do both…before and after but normally I always do one after. Before I’ll always do some form of a preworkout formula and/or a carb meal like steel cut oats with added raisins and a banana about an hour to an hour and a half before my workout…drink 33 oz of water with BCAA’s during…this help?
I do not subscribe to the “45 minute post-workout window” theory…there is ample scientific evidence that the “post workout window” lasts at least 24 hours and some recent scientific evidence suggests it’s more like 24 – 48 hours and maybe as much as 72 hours. In any case, give this a read and think about what your own personal philosophy will be
I usually do both, because it seems the only way to get my protein intake up high enough without relying on a couple giant meals. I’m a “grazer,” eating 5-6x a day. I’m chasing the combination of weight loss and muscle/strength gain, which is a tricky balancing act, but I’ve settled in at 2000 calories a day, with 150-180g protein, and it’s working.