I prefer to eat after a workout (especially when I’m focusing on my lower body). A protein intake is ok either way (before or after the workout). If you feel better eating prior to a workout then there is no fault in that. Everyone is different and what works for one person, it might not work for someone else.
Hello, it is almost always, always going to be ok to eat Post workout. As far as Alan Aragon is concerned, and he is the guru on this, the most important thing is not the time of the meal but that macro nutrient total over the course of the day, is that in line with your goals?? If so then the time is not so relevant. That being said, often a Leg workout is one the hardest and most taxing workouts, ergo you should be lower on glycogen and amino acids thereafter, so go ahead and eat. Pay attention to your weight and strength, if your strength goes up but your not gaining body fat then you are good to go…
If you are looking to avoid eating late at night, I would advise timing your pre-workout meal to be about an hour or so before you get to the gym. And that meal would be more of an energy meal, quality carbs mostly and only about 200 calories. Then have a solid protein and carb post workout meal ready for immediately after your workout. The most recent information recommends 20-30 grams of protein with 40 – 60 grams of quality carbs for the post workout meal. So you would be looking at another 200 calories or more post exercise. You can try to see how small of a pre-workout meal will get you through the workout without having your energy bottom out. And how small of a post meal will keep your gains from dropping. You have to pay attention and you should be recording as much information as you can. That way you can look at your data and see what is and isn’t working for you.
I would also recommend going to a registered dietician if you are really serious about this. An RD can save you a lot of trial and error time. RDs are not prohibitively priced in most areas. And you can’t get better nutritional advice from anyone else.