Peri-workout Nutrition

Hey guys, in an attempt not to derail everyone else's threads I'm going to unify this question/ opinion. Hopefully we can clear up some myths while we are at it.

What does your pre-, intra-, and post workout supplementation and nutrition look like, and why do you follow it?


Lift day, on cycle
1-2 hours pre: Food
Pre: Maybe pre-workout stim, but always 5g BCAA 5min before, because I want to ensure I get enough l-luecine to ensure I reach my daily upper threshold, pre-workout nutrition has been shown have more impact than post.
Post: 5g BCAA + glucose (Game sports drink usually), because L-luecine + insulin spike has been show to increase MPS.
15-20min after Post: 30g whey + glucose (+-20g), because whey is so complete and bio-available I want to work it in my diet, and what better way to shuttle it in post workout. I give 15-20min for previous supps to digest.
+/- 30min after whey: Food
Note: I usually get in enough creatine in my pre-workout supp so adding more in would be wasteful, otherwise I add to my Post BCAAs.

Lift day, regularly (fasted)
Pre: Maybe pre-workout stim, 5g BCAA 5min before.
Post: 5g BCAA, 5g creatine, because that's all I need to stay anabolic until I eat.
ASAP: Food

Cut day/Cardio
Pre: Caffeine/ Caffeine + yohimbe
Post: Creatine
When I get around to it: Food

I don't have a bookmark but I read an article by Charles Poliquin, one the top strength coaches in the world who has trained olympic gold medalists and world champs. He also trained Ben Pakulski. He says to take 20g BCAA per day at least or don't bother (preferably 0.4g per KG on training days). But the main point I am highlighting is he says the most beneficial time to take them is during your workout. Since we don't have elite level genetics we most likely won't utilise them optimally like olympic athletes do but nevertheless the guy knows his shit. He has lots of good info online about nutrition.