Should You Have Protein Before or After a Workout?

Protein is involved in several biological processes, including hormone production, immune function, and many enzymatic reactions. It's also vital for muscle growth and repair, making it the focus of many fitness-minded individuals. Physical activity induces muscle protein breakdown, but the amino acids in dietary protein support muscle repair by acting as the building blocks for muscle tissue.

Adequate protein intake helps preserve lean muscle mass, especially in those who workout regularly. But does the timing of protein intake affect its impact? Should you eat protein before or after workout sessions? There is no concrete evidence that supports one over the other, but pre- and post-workout protein both offer benefits. Your ideal timing may depend on your overall needs and fitness goals.

How Much Protein Do You Need When Exercising?

The current Recommended Dietary Allowance (RDA) for protein is 0.8 grams (g) per kilogram (kg) of body weight. However, that number is often misinterpreted as the recommended optimal intake when it's actually the minimum required to prevent the loss of lean body mass. Most people, especially those who exercise, need significantly more than that.

In a joint statement, the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine recommend that physically active adults consume 1.2-2 g of protein per kg of body weight. The International Society of Sports Nutrition (ISSN) suggests that resistance training increases daily protein needs even more, to 2.3–3.1 g per kg.

Exercise puts a great demand on the body, tearing and breaking down muscle tissue. That's where protein comes in. Protein's amino acids act as building blocks in the body, repairing and growing muscle tissue. Several factors affect your overall protein needs, but a registered dietitian nutritionist can help you determine a protein goal to optimize your health and muscle growth.

What Is the Anabolic Window?

The anabolic window, sometimes called the metabolic window, is the time after a workout when the body is believed to be most receptive to nutrients for muscle repair and growth. It's believed that consuming high-quality protein and carbohydrates during this timeframe can maximize recovery by replenishing depleted glycogen stores and promoting muscle protein synthesis.

Many people emphasize the importance of consuming a post-workout meal within 30 minutes of a workout, but the research is mixed. While some studies suggest that immediate post-exercise nutrition can enhance muscle recovery, others indicate timing may be unimportant. The anabolic window is significantly under-researched, leading experts to believe it is more of a guideline for nutrient timing rather than definitive science.

While the anabolic theory is still up for debate, it can encourage a well-balanced diet and sufficient nutrient intake throughout the day. Its emphasis on protein intake can ensure individuals eat enough protein to effectively support muscle growth and recovery. Still, factors like exercise type, intensity, and genetics can influence the significance of the anabolic window between individuals.

Benefits of Having Protein Before a Workout

Over recent years, fasted exercise has become a common strategy for maximizing fat oxidation in weight loss efforts. While the research regarding its effectiveness is still inconclusive, many athletes—around 63%—include this type of training in their schedules. Eating protein before a workout can be an effective nutritional strategy for individuals who struggle with fasted exercise. It limits the carbs in your system during training while also keeping hunger at bay.

Researchers found that pre-workout protein intake doesn't appear to increase resting energy expenditure, but doses of up to 40 g don't seem to hinder fat oxidation. Plus, consuming protein before hitting the gym ensures protein stores are stocked and ready to support muscle protein synthesis when the time comes.

Benefits of Having Protein After a Workout

Consuming protein after a workout offers a host of benefits, starting with its role in muscle protein synthesis. Research has found that consuming protein within the immediate and prolonged post-exercise recovery window can support the adaptive response seen in skeletal muscle. Exhaustive resistance exercise is believed to boost the muscle’s anabolic response to protein intake for up to 24 hours. Therefore, providing your system with a protein source after a workout can facilitate greater muscle gains over time.

Post-workout protein can reduce markers of muscle damage and inflammation, enhance the recovery process, and prepare you for your next workout. Plus, for those pursuing weight loss, eating a protein-rich meal after training can promote satiety and help moderate food intake between meals.

Is Protein Better Before or After Exercising?

The decision to eat protein before or after exercising depends on your training goals, workout schedule, and personal preferences. Many variables affect muscle recovery, and research regarding those variables is lacking. For example, ideal timing may vary depending on training intensity, digestion capabilities, and the protein source. A high-fat or highly-seasoned protein may require a significant blood supply to digest, pulling blood supply away from working muscles during exercise.

That said, available science suggests that consuming enough protein daily may be more important than timing. A registered dietitian nutritionist can offer support for those navigating the various factors affecting protein needs and optimal intake timing.

How To Meet Your Daily Protein Goals

Getting enough protein is essential for overall health, muscle growth, and weight management. Protein is found in various sources, including:

• Poultry and beef, which are good sources of iron
• Seafood, which can be a good source of omega-3 fatty acids
• Dairy products like Greek yogurt, cottage cheese, and milk, which offer essential nutrients like calcium and vitamin D
• Nuts
• Beans and legumes
• Soy-based foods like edamame and tofu

Many experts recommend including various protein sources to ensure a broad spectrum of nutrients, but it can be challenging to eat enough protein. Protein supplements can help bridge the gap between dietary intake and nutritional needs. Several protein powders are low in carbohydrates and fat, allowing consumers to increase their protein intake without skewing their other macronutrients.

Be mindful of your portion size, and remember that supplements are not meant to replace meals regularly but instead bridge gaps in nutritional intake as needed.

A Quick Review

Protein is a major player in maintaining overall health. It's involved in hundreds of biological processes, including those that support immune function and muscle health. Protein intake has been linked to improved muscle repair and recovery in those who exercise, but the verdict is still out on its optimal timing.

Protein offers many benefits before and after exercise, and the ideal timing may depend on personal preference. Digestion capabilities, workout intensity, and training goals may all influence the best time to eat protein.

Physical activity increases the average person's protein needs, making it challenging for some to meet their daily protein goals. While eating enough protein with whole foods alone is possible, busy schedules and dietary preferences can get in the way. Protein supplements, such as protein powders and bars, can help bridge the gap when needed.

A registered dietitian can break down the science behind your unique nutrition needs and offer guidance on effectively meeting those needs.