45min-hour pre and as soon as you are finished. The pre shake will have started digesting by the time you start working out, and there will be an available store of protein and amino acids to go straight to work on your muscles as soon as they start to break down. You want your pre shake to be lite. I only put the milk, whey, and a banana in mine.
I used to do whey ONLY post workout, but I do both now. But always with 70-100g of simple and complex carbs. More simple on the post.
Yes, that is where many people fall short in their knowledge. You need up to 100g of simple sugars in your post workout shake. Your muscles are thirsty for it being as their glycogen stores are depleted, so they will absorb the sugars very quickly before your insulin levels are triggered to spike. And for the pre-shake, you need to get some complex carbs in for energy. Low carb diets won't gain you any muscle, so eat your carbs with a purpose.
You need up to 100g of simple sugars in your post workout shake.
Often, more than 100g is beneficial, depending on your energy needs and goals. Dextrose is awesome for this!
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