Or if you are just doing one at a time, copy and paste from one program into another and then back again works surprising well even after all of these decades.
You can use both at once, you just have to keep in mind that it’s another sync instance. You wouldn’t want to make edits there and on an iPhone at the same time unless you’re very careful to only edit different things, otherwise one might trample over the other.
What you probably read though is a general statement to not use external folder sync as a substitute for syncing the whole project with iOS. There was some confusion over that initially, people thinking you use this feature to sync with the iPhone directly, rather than just sending the whole project.