eric posted the studies else were about milk. It has an adverse effect on insulin, and it isnt optimal for pre or post workout.

My pre workout meal consists of 20g BCAA's, 2g CEE, 4g citruline malate, 8g fats (usually almonds or mixed nuts), and some celery sticks if i feel like i didnt eat enough.

This would also work with 20g whey protien, taken 45min to an hour before your workout. It should keep you from going catabolic while training, and since it lacks carbs you should still be able to burn fat.

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