From what I can gather, the biggest thing with peri workout nutrition is to get protein and carbs before, during, and after a workout. I remember my sport nutrition professor told me that getting protein before a workout is beneficial, but she added the corollary “if you can keep it down.” I get pretty much all of my nutrients from regular food with the exception of my post-workout shake and nightly multivitamin, but it seems that people on here seem to really think peri workout nutrition makes a big difference.
My current post workout shake is one scoop of protein powder, 4 tablespoons of sugar, and 5g of creatine. If I drank that before I tried to squat or deadlift I think would make me puke everywhere. Is there anything else can do that might help? Currently I just eat a regular meal 1-2 hours before my lift, doesn’t make me puke, but I get the impression it may not be as beneficial as some other protocol