Protein shake or Protein bar before and after work out ?!

Ok, first off, your body can only use so much protein in a day. The exact amount varies depending on how often every day you work out. Excess protein in your diet won't do anything except put strain on your kidneys as they work to filter out the ammonia bi-products that protein produces.

That being said, most experts agree that the average person in western culture already receives well over the required amount of protein in their everyday diet, making supplements unnecessary. However, directly following a workout, your body will experience a window of opportunity where it will be more readily absorbing nutrients put into it for the next hour or so. With that fact, if you don't receive a regular source of protein following a workout in a meal, then a supplement can be useful.

Taking protein before a workout will do very little. Your body has not yet started working, and so it will only be absorbing minimal amount of protein, if any. Your digestive tract also slows down during exercise, making protein supplements beforehand potentially worthless. That should answer your question about your breakfast as well. The best thing to have before a workout is carbohydrates, as that will give you the energy to work your muscles as much as you can.

As to what kind of supplement is best, it's actually best to take something that doesn't have a lot of sugar and flavour additives, as these can essentially counteract the usefulness of extra protein. Protein bars are normally loaded with extra sugar, as are many protein shakes, especially if they are the premixed canned ones. Most serious athletes use powdered protein, and it's best to choose a plain-flavoured and basic type. Whey protein is usually recommended, and protein isolates are the best. Added enzymes are useless as well, so don't bother will labels promising results from those.

Personally I would go with the 25g shake before, and the 32g bar after. You should get protein after your workout to break your catabolic state.

I would throw in a slice of whole wheat bread an then yeah that breakfast is fine before working out.

Personal Opinion/Fitness Training