Before a strength session about 15 grams of protein is enough pre-workout fuel, with about 30 grams of carbohydrate added before up to an hour of cardio.

if you're going to do a true strength training session you only need around 15 grams of protein before before you go to really help you get into the idea that yes you have some fuel on board and also increases your post exercise oxygen consumption or your Epoch so your resting metabolism stays elevated um giving you a better chance for Recovery post exercise as well if you're going to do any kind of cardiovascular type work up to an hour then you're adding 30 grams of carp to that