Best order for post-workout nutrition?

I don't bother for any runs less than 90 minutes, but for longer runs I'll have a protein/recovery shake in the car and drink it immediately after the run. You don't need a ton of calories but a protein bar and something to drink or shake is a good idea

Ideal:

Run

Nutrition

6hrs+

Lift

Nutrition

Example:

5am wake and snack

6am run

8am bfast

noon lunch

4pm snack

5pm lift

7pm dinner

Assuming you are eating within a couple hours of the lifting you don't need pre-workout nutrition. However, something small like a banana and a little peanut butter OR a protein drink 30-60min prior to lifting is fine.

Workable:

Run

snack/protein drink (30-60min window)

Lift

Nutrition

It's tough to lift on tired legs. It's better to wait a number of hours then lift.

Alan

if you are worried about it, just do post workout nutrition after both. It's not a lot of calories.

But if I had to choose, I would do it after the strengthening workout since the point is to replenish glycogen stores and offer up protein for muscles to rebuild, and in that regard, strengthening workouts tend to break down the muscles more than running, so that's when the reservoir of nutrients is needed most.

Another thing, if you read the fine print on many of those post workout recovery snack articles and studies, it does offer the qualifier that the recovery snack is more necessary to the weekend warrior as opposed to the conditioned athlete, and that may be because the conditioned athlete has acclimated to routine bouts of exercise and their metabolism responds accordingly, while the weekend warrior's has not.

This is very similar to what I do.

It's usually 5am banana and coffee, 6 am run followed by overnight oats with protein powder and almond butter and banana, 9-10 am breakfast, 1130am coffee and snack, 1230 gym (on lunch break) 2pm ish nutrition

Work from home life lol

30 mins pre run - caffeine nuun and honey stinger waffle

Immediately after run - 1 whey serving with water

Throughout day - 1 serving of collagen peptides and 1 of BCAAs