[Uplift]

Its a classic controversial topic. Heaps of contradictory info. I have been training people for around thirty years, am fully qualified and know what my preferences are. I am 6' 225 lbs muscular weight at 52 years. I believe that you need protein and plenty of simple fast acting carbs straight after a heavy, intense workout. Your body is set up for pushing nutrients into cells. Heavy intense workouts deplete muscle glycogen stores. The quicker they are replaced, the quicker you are free to recover. A lack of glycogen will result in protein or muscle tissue being used for energy, which is undesirable and inefficient. Fast acting proteins like whey are best, and the insulin spike from whey and the simple carbs will also contribute to uptake. Thats the perfect time to use creatine if you want to. Also make sure that you eat really well (vitamins, minerals, enzymes and other micro nutrients) to aid recovery. And have enough water. It can help to have a fast protein or some amino acids about an hour before a workout, to help preserve muscle tissue.
An hour or so after your post workout meal I like to have slow digesting protein and carbs and some healthy fats. That keeps you set up to recover for a long period. If you are underweight it is a good thing to do before bed. Just leave out the carbs. I like casein, as I only eat animal products from milk.

As far as hormones, growth hormone is another controversial issue. I llike the way I train and eat, as I always feel strong and fit, and get a good pump, and feel that it is indicative of being in growth mode. I also like to do a burn set towards the end of my workout. Testosterone is really important too. There is a high degree of agreement, and I personally find that short intense workouts (45min max), also incorporating heavy low rep work, results in elevated testosterone. If your diet is too low in protein and fat, it will adversely effect testosterone. Zinc is important too. In fact, it is easy to figure out, it's common sense. Your body is always in survival mode. Not enough of anything affects hormones. No good being set up to grow muscle if there isn't the food to support it. Same thing with training. No good to build too much muscle if your training is tending towards aerobic. So no need for elevated hormones.

Generally to grow you need to swing the anabolic/catabolic ratio slightly in your favour. When reading training and diet articles by top bodybuilders and other athletes, keep the drug issue fully in mind. Despite the fact they like to play it down, drug use plays a massive role in their appearance and performance, and what they can get away with. I have seen plenty of them, even Arnold, when they are forced to take a break from drug use, and its a dramatic difference. In fact I have a theory that sadly, particularly these days, the best bodybuilders are those types of people that can tolerate the most drugs, mentally and physically. Similar to how some people can drink alchohol with little effects compared to most people.