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I actually have only tried eating before a workout a few times and I always got sick to my stomach even if I waited over an hour. I find it best for me to wait until after I'm done at the gym. I would just make sure your intaking enough protein throughout your day and just eat healthy overall.

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I would say before and after regardless of your goals.

Specifically what you consume would depend on your goals.

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I have 40 grams of whey protien and a carbohydrate. An apple for energy/strength/fat burn. Oranges for Pump/Muscle Growth/NO BOOST.

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It really depends on your goals. If you were really into building mass, I'd say both before and after (thats considering you have a serious workout). But since it seems like your overall goal is to tone and build just a little bit (which will happen naturally), so I'd say eat after to make sure that you get proper nutrients to your muscles and not starve them. It will be easier to eat after the workout too if you don't eat very much.

As for content of the meals, your ratio of carbs to protein is 2:1. For post workout, you want complex carbs and whey protein. Whey protein digests quicker then the other types and complex carbs ensure a steady release into the bloodstream.

Pre workout meal is weird, you have to see what works for you. If your having just one meal, go with post-workout. But if your doing a pre-workout meal, make sure it's 30-60 minutes before the workout. You can get away with simple sugars in fruits pre workout but they don't do you very well post workout. Some people can't workout on a empty stomach and need the energy, others think that eating doesn't allow them to burn enough fat off their body.

A little long winded, but hope this helps!

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