TweetI think a protein shake after working out will definitely help you gain some muscle mass as it will kickstart the rebuilding process after training. No need to use massive amounts, 25 grams of a high quality protein right after training would be good. I say keep doing what you are doing, just add the protein after. As for pre-workout foods, if you are working out hard and not gassing out then why add the extra calories? A handful of almonds or an apple would be fine if you are hungry before training. Do not over think it.