Well, I wouldn't want to spike insulin levels before a workout. I think it's counterproductive. Afterwards is fine. Now, some protein before is fine, you will have the amino acids necessary in your bloodstream and easily accessible.
Agreed. Don't spike your insulin pre-workout. Try a a lean protein and complex carb about an hour+ before your workout (chicken breast & sweet potato)
Post workout, try this - Equal grams of whey protein and dextrose (or for the the total amount of carbs, get half from dextrose and half from maltodextrin) and a pinch of salt. Mix with a generous amount of water (about a liter or more). The amounts vary by your size. If you are 200 lbs, then have 50g whey protein, 25g dextrose, 25g maltodextrin, sodium
Drink half the shake over 5 min **immediately after workout.** Then, take vitamin C, antioxidants, glutamine, creatine etc, wait 15 min, and finish sipping the rest of your shake, so that the whole shake is gone at the end of 1 hour.
Eat a whole food meal (example - salmon, oatmeal, greens with EFA dressing) 30 min - 1 hr after you finished your PWO shake.
Sounds like a lot of work, but trust me, it is so worth it.