In a single-blind, randomized study on the effects of supplement timing on muscle hypertrophy (growth), a group of resistance-trained men was administered a stack of creatine, protein, and carbohydrates either immediately pre and post-exercise, or long before and after exercise (in the morning and evening). Recommended dosage: "The Academy of Nutrition and Dietetics recommends 1.2 to 2.0 grams of protein per kilogram body weight for athletes," says Maciel.Most people can reach this amount of protein through diet alone, but if you're not quite making it there, protein powder might be a good option. Calories/Carbs/Protein: 250/32g/10g When to Eat: After a workout or as a snack After a run or strength workout, you’ll want a 3:1 carbs to protein ratio in your bar for recovery and muscle repair. A good general rule is to aim for a snack with at least 10 g of protein and double or triple that in carbs (that’s why a serving of chocolate milk, with 24 g of carbohydrate and 8 g of protein Strength exercisers are also advised against drinking meal replacement shakes directly before their workouts. Meal replacement shakes should be consumed at least 60 minutes before a workout, though between 2 and 3 hours before is ideal. Do what feels right for you and your body. Collagen is the primary structural component providing support to the body. It makes up about 90% of the body's connective tissue, including your ligaments, joints, tendons, and fascia. The combination of collagen's bioavailability and its high amino acid content makes it ideal for post-workout nutrition. It quickly absorbs and rapidly works to Experts suggest that you consume a combination of protein and carbs about one to four hours before your workout and then again roughly 60 minutes after your workout. But keep in mind that every exerciser is different. The way your body manages pre-workout food intake can vary based on the intensity of the activity and other factors. Whey is perhaps the best after-training protein because it is the quickest and most readily digestible protein available. Many companies have specific "gainer" protein blends with the ideal ratio of carbs and protein. A good ratio is 2:1 carbs-to-protein when gaining weight, and 1:1 or lower when cutting fat. 5- Showering Is Easier. Swimming last means the trip to the shower is that much easier. Plus, you don’t have to go to the weight room with wet hair and skin. You won’t want to always leave your swimming for after a workout, though, because you won’t make as much progress. Some protein shakes advertise themselves as being very low in carbs, but you need this nutrient — along with protein — for optimal running recovery. Choose a shake that has a 1:3 or 1:4 protein-to-carb ratio post-workout, explains Runners World. So if your shake has 20 grams of protein, aim to consume 60 to 80 grams of carbs too. cFOVOHT.