There is no consistency because context always applies.

You say you are trying to gain muscle as well at not lose fat, so this one seems fairly straight forward. If you want to gain muscle, protein before and or after is always a solid bet. You could also try adding some starch with your protein after you exercise.

You mentioned that you were considering starch pre-workout to help keep you energized. Although everyone reacts differently, from my own experience starchy carbs pre-workout hurt more than they help. I often feel less energized and slower in my movements; this applies to my weight-training and my burst on the soccer field.

As it relates to soccer, starch eaten the night before seems to keep my energy level up throughout the game. It may be worth it for you to experiment with your starch both pre-workout the night before training and pre-workout the day of your training to see how your body reacts.

Muscles access stored glucose (glycogen) before blood glucose, and it takes awhile for glycogen to form.

As Craig said, if you're going to add starch for better energy levels during exercise,the best time to do it is the night before. If you don't know for certain when you're going to be working-out, you can add a small daily amount of carbs sufficient for your level of activity.

There are some studies that showed a benefit for muscle development with a protein snack after a resistance training session, but those results are not consistently replicated.

Combining protein and starches post-exercise should, in theory, help drive protein to muscles because of elevated insulin, but I don't know of any research that has addressed that specifically. High-intensity exercise (>90% MHR) elevates blood sugar, so insulin is high anyway.

I would try fasted workouts, if you're up for that kind of thing.

I might start doing it myself, actually.

Exercise can irritate the gut. Heard that from Robb Wolf. Wish I would've known this when I used to play soccer... Makes sense.

Also, there is some good evidence that fasted workouts are better for the release of growth hormone and what not...

You could also do a Martin Berkhan kind of thing with 10 g or whatever of BCAAs before a workout, so basically fasting, then eating after. Maybe you would be hungry after your workout if you did it fasted?

Carbs, Protein, little fat after workout most likely. I guess it kind of depends on what you are trying to accomplish, though.

Edit: Ok, so you want to gain muscle. You should start lifting 3, maybe 4 times a week. Do compound movements, bench press, squat, chin ups, dips, shoulder press, rows, back extensions, deadlift. That's probably all you really need. Don't do them all in a day. Challenge yourself but go slow and keep track of progress but don't kill yourself.

Eat a fair amount of protein and some carbs and a little protein after your workout.

That would be my recommendation for building muscle. I don't think running is going to help you much.

Fasted training might not even be necessary for you, I would work out on an empty stomach though.

Fats before strength workouts quick carbs before endurance if have more time for pre wod meal then oatmeal or something then quick carbs after sweet potato a little after that most of carbs should be done post workout then more carbs on non wod days only a cup!