Pre-workout (1-2hrs before): carbs + small protein (banana with almond butter, oatmeal). Post-workout (30-60min after): protein + carbs for recovery (smoothie with protein powder, rice with tofu). Timing matters for performance.

I do dates before workout for quick energy, then protein shake after. Perfect combo.

I train fasted in morning, then have big protein-rich breakfast after. Works great for me.

Studies show 3:1 carb to protein ratio post-workout optimizes recovery.