This document summarizes research on pre-, intra-, and post-workout nutrition. It finds that consuming 6g of essential amino acids (EAAs) and 35g of carbohydrates (CHOs) before a workout stimulates the greatest muscle protein synthesis. During a workout, the same combination of EAAs and CHOs provides several benefits like reduced cortisol and increased testosterone and insulin levels. After a workout, at least 15g of protein is needed to obtain 6g of EAAs, with a combination of whey and casein proteins being most effective for muscle protein synthesis when consumed with a CHO ratio greater than 1:1.