The Jury is still out on which is best and at the end of the day it may not matter.
Apparently HGH rises after a fasted workout if you delay the PWO meal.
There's also increased protein intake (and other advantages) when eating directly after a workout.
I try to get the best of both worlds by delaying my PWO meal by about 1hr. I've never read anything compelling enough to change this.
The "Seven Deadly Sins"
• Grains (wheat/rice/oats etc) . . . . . • Dairy (milk/yogurt/butter/cheese etc) . . . . .• Nightshades (peppers/tomato/eggplant etc)
• Tubers (potato/arrowroot etc) . . . • Modernly palatable (cashews/olives etc) . . . • Refined foods (salt/sugars etc )
• Legumes (soy/beans/peas etc)