Joe-blow says this; Jack-Splat says this; John-Knows-Alot did this: One weeds through the quality information, and with trial and error and some informed "personal tweaking" finds something that works. And you know what? Tom-The-Opinion-Bomb, still gives an opinion seemingly oblivious to the bottom-line
Its a never ending cycle. Be aware of this cycle. One needs to pay attention to what works for them--contrary to "some" opinion. Because there are always opinions and perceptions; and opinions and perceptions on these opinion and perceptions: When the smoke all clears and its all said and done, what works for the "individual" is what matters the most, and there are some that will always have a contrary opinion on this, LOL. NEVER become confused on what works for you--despite the naysayers.
Have your pre and post workout meals/drinks. And, I am sure that if it contains a little fat, that the impact that this will have will be so TRIVIAL you will never notice the difference.
We sometimes make this far too hard, and micro analyze far too much.