Pre and post workout nutrition has gotten WAY TOO COMPLICATED. Seriously when it comes down to it, you just need to eat...
Pre workout = fuel
Post workout = repair
There is no need to complicate pre and post workout nutrition. The most important thing to do is fuel your body before your training session with carbs and protein and then also replenish your body after.
Carbs provide you with energy during your session so you can perform better, lift heavier and not fatigue as fast. Protein helps you stay full and aids in muscle growth and recovery. Having carbs and protein after your workout as well is important to replenish the energy that was used (so you aren't tired and sluggish, and so your muscles recover and grow stronger).
The amount (because I know this will be asked) depends on the PERSON and how close you are eating to when you are training. Listen to your body.
Pre & Post Workout Nutrition To Gain Muscle
To gain muscle, pre and post workout nutrition is essential. You can’t let your body struggle for fuel because it will be difficult to build muscle after exercising (which is when the magic aka muscle building really happens).
Post-workout, your muscles are depleted of glycogen (the stored form of carbohydrate). If you don’t eat anything after an in tense training session, your body will start to break down protein (muscle). And if you want to BUILD muscle you def don't want to break it down, right? The post option after your workout is a carb and protein.
The average person doesn't need to stress so much about pre and post workout meals and timing. If you are eating healthy and balanced, and not depriving yourself, then your body should feel good. If you start to get fatigued quickly during your strength session, then try adding more carbs to your pre workout meal. As you continue strength training and building muscle, your metabolism will boost and your body will ask for more food - that is NORMAL. Eat to perform and get stronger and because FOOD IS DELICIOUS.