Camp 1: Before a Workout. The argument for taking creatine before a workout is usually based on this thought process: More creatine equals more ATP, the primary currency of cellular energy. More ATP means more power available to the muscles. More power means more activation of muscle fibers and more weight lifted. More weight means more muscle.

Skipping carbs after a workout to prevent a drop in hormone levels or because they don't increase muscle protein synthesis is silly if you're eating carbs at other meals. The post-workout window is the best time to maximize the utilization of those carbs, and it helps with the utilization of other supplements—like creatine and carnitine
Before or After A Workout as A Supplement. Fast-acting whey protein is commonly taken in 25-30-gram dosages, either 1-2 hours before your workout or immediately post-workout. No, you don't have to slug back a shake within a 30-45-minute "anabolic window" after a workout to get the health benefits. Anytime within a couple of hours is probably
Protein before exercise. Eating some protein in the few hours before exercise: Can help you maintain or even increase your muscle size. That’s important for anyone who wants to improve health, body composition, or performance. Can reduce markers of muscle damage (myoglobin, creatine kinase, and myofibrillar protein degradation). Or at least
Clif Bars are designed for people who need quick energy before, during, or after a workout. High in calories, they also contain 44 grams of carbohydrate to help fuel your muscles or replenish your 3 benefits of drinking protein before workouts. Is it better to take protein before or after workouts? Understanding the answer to this can help you fine-tune your workout routine, but finding an answer is tough. Currently, there isn’t much research focusing on the effectiveness of protein before workouts vs. after workouts. l1KIx.
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    • is protein good before or after a workout