Protein Timing: Should I Eat Protein Before or After a Workout?
Have you ever wondered if there’s a best time to fuel up on protein? Should it be before you hit the gym or after you finish your final rep? The timing of your protein intake can impact workout recovery, muscle growth, and even how you feel during your session. It is an important part of your physical fitness journey, so let’s dive into the details to help you make the most out of every workout!
The importance of protein for workouts
There is a reason the health world is obsessed with talking about protein intake! If you are not taking the right amount of protein, and at the right times of day, then your hard work in the gym isn’t going to pay off!
- Muscle recovery: After a workout, your muscles experience micro-tears that need protein to repair and grow stronger.
- Increased strength & endurance: Protein is made up of amino acids. When you consume protein it is broken down into amino acids in the body, which then rebuild new proteins in the body!
Should I eat protein before or after a workout
So, when is the best time to eat protein for optimal results—before or after exercise? Let’s explore the benefits of each option to see what works best for different goals.
Benefits of eating protein before a workout
Sometimes the thought of eating a snack before a workout makes us feel a bit too full – or worrisome that we won’t be able to keep it down. However, there are a few benefits to eating protein before you break a sweat.
Eating protein before a workout can provide several benefits:
- Muscle preservation: Consuming protein before a workout helps your body maintain muscle mass by providing amino acids, the building blocks of protein, which your body can draw from for energy.
- Sustained energy levels: Protein is slower-digesting than carbs, meaning it offers a steady release of energy that can help power you through longer workouts.
- Improved endurance: Having a protein-based shake before exercise can help you stay energized and feel less fatigued and avoid “hitting the wall!”
Some great pre-workout protein options include Greek yogurt with fruit, a protein shake with whey protein, or a handful of nuts. These options are light but rich in protein, helping to prime your muscles without making you feel weighed down.
Benefits of eating protein after a workout.
If there’s one thing that most fitness experts agree on, it’s that protein after a workout is crucial. After exercise, your body is primed to absorb protein, and consuming it can directly impact muscle recovery and growth.
- Enhanced muscle recovery: Protein post-workout helps repair and build the tiny muscle tears that happen during exercise. This speeds up recovery, allowing you to bounce back quicker and reduce muscle soreness.
- Glycogen replenishment: After a workout, your body’s glycogen levels (the stored form of carbs in your muscles) are often depleted.
- Optimal muscle growth: The post-workout period is often referred to as the “anabolic window,” a time when muscles are most responsive to nutrient absorption.
Good sources of post-workout protein include a whey protein shake, eggs, cottage cheese, or a balanced meal with lean protein like chicken or fish. For best results, aim to consume protein within 30 minutes to two hours after your workout.
Ideal sources of protein before or after workout
Not all protein sources are created equal, and the timing of protein consumption may influence which types are best. Here’s a breakdown of some great options to consider:
- Pre-workout protein sources: Quick-digesting proteins like Greek yogurt, nuts, a small protein bar, or a plant protein or whey protein shake can give you an energy boost without feeling too heavy.
- Post-workout protein sources: Fast-absorbing options like whey protein are great for rapid recovery. Whole foods like eggs, chicken, cottage cheese, and lean beef also offer complete protein for muscle building and repair.
- Combining protein with carbs: Pairing your protein with carbs after a workout can speed up glycogen replenishment, which is especially helpful for endurance athletes.
Timing your protein intake for optimal results
Different workouts and fitness goals might call for different protein timing strategies. If you’re lifting weights, aim for a protein shake before your workout – about 1-2 hours! After the session, a protein shake or high-protein meal within two hours is ideal to maximize muscle repair and growth.
For endurance-focused workouts, like running or cycling, often benefit from a smaller protein snack about an hour before to maintain energy levels. If muscle gain is your priority, aim to distribute your protein intake evenly across meals, not just around workouts.
So what is better? Protein before or after a workout?
Ultimately, the best answer to “Should I eat protein before or after a workout?” depends on your unique needs. Here’s a quick summary to help you decide:
- Pre-Workout Protein is great for energy and muscle preservation during exercise, especially for endurance activities. A protein shake before a workout is a great option!
- Post-Workout Protein is essential for muscle repair, growth, and recovery, particularly after strength training.
If you’re still unsure, try both! Experimenting with pre- and post-workout protein can help you find what gives you the best results for your body and fitness goals.
FAQs
Should I eat a protein bar before or after a workout?
If you need a quick energy boost, grab one before your workout. If you’re focused on recovery, have it afterward. Look for bars that are high in protein but low in added sugars.
Should I eat a protein shake before or after workout?
If you are wondering whether to eat a protein shake before or after workout, the answer is yes! Protein shakes are great for quick absorption. For strength training, a protein shake post-workout helps with muscle recovery. If you’re on the go or need extra energy before a workout, a small shake can be an easy choice.
What’s the best type of protein shake to have before a workout?
If you’re looking for a pre-workout shake, choose one with whey protein, as it digests quickly. To sustain energy, consider adding a banana or oats to your shake for a small boost of carbs.
References
- Kreider, R. B., & Campbell, B. (2009). Protein for exercise and recovery. The Physician and sportsmedicine, 37(2), 13–21. https://doi.org/10.3810/psm.2009.06.1705
- Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136. https://doi.org/10.3390/nu11051136
- Atherton, P. J., & Smith, K. (2012). Muscle protein synthesis in response to nutrition and exercise. The Journal of physiology, 590(5), 1049–1057. https://doi.org/10.1113/jphysiol.2011.225003
- van Loon L. J. (2013). Role of dietary protein in post-exercise muscle reconditioning. Nestle Nutrition Institute workshop series, 75, 73–83. https://doi.org/10.1159/000345821
- Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., Taylor, L., Kalman, D., Smith-Ryan, A. E., Kreider, R. B., Willoughby, D., Arciero, P. J., VanDusseldorp, T. A., Ormsbee, M. J., Wildman, R., Greenwood, M., Ziegenfuss, T. N., Aragon, A. A., & Antonio, J. (2017). International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 14, 33. https://doi.org/10.1186/s12970-017-0189-4
- unez, K. (2020, June 22). What is an anabolic window? Healthline. https://www.healthline.com/health/fitness-exercise/anabolic-window