The bottom line? Heed the research - if you want to maximize the effectiveness of your strength training workouts, whether your goal is to get bigger, stronger, or improve muscle endurance, then you should:
- Consume a protein drink before your workout. It helps if it also contains some carbs, as they are needed to generate an insulin response - this helps to drive the amino acids into muscle cells.
- Consume carbs immediately after training in order to replenish muscle glycogen. This will help prepare you for your next workout.
Taking these simple steps will ensure that the work you do, whether in the gym, on the road, or on the track, will have the maximum effect.