‎When is the Right Time to Eat Protein Before or After Workout?

Should you eat protein to fuel you up prior to your workout or eat it to refuel after? Let’s get real for a second – you’re probably eager with getting the most out of your workouts, and rightfully so! The timing of your protein intake is one of the most controversial things in the fitness world.

Casein Protein powder

‎What You Should Know About Pre-Workout Protein Intake

‎There are a number of advantages of having protein before your workout. To begin with, it aids in boosting the production of muscle protein which is crucial in the development and repairing of muscle tissues.

‎Studies have shown that 20-30 grams of protein consumed 30-60 minutes before your exercise can aid in increasing muscle sizes as well as minimizing muscular injury. This is particularly a good thing to do when you are about to have an intense session of exercise or when you are involved in endurance exercises such as running to covers or cycling.

Whole grain bread and hard boiled egg

‎Some good pre-workout protein are:

‎- Nuts or fruit Greek Yogurt

‎- Chocolate – beet protein drinks with banana, spinach and almond milk

‎- Whole-grain bread and hard-boiled eggs

‎- Cottage cheese and berries and honey

‎What You Should Know About Post-Workout Protein

Protein shake

‎Refueling with protein after workout is where the magic happens. As you train your body, you put micro-tear in the muscle fibers. The rule in repairing and rebuilding those muscle fibers is to consume protein 30-60 minutes after your workout because this will make those fibers whole again and stronger and able to resist the impacts of another workout.

‎Try to consume 20-30 grams of protein during such a time frame.

‎Great alternatives includes:

‎- Whey protein, casein protein, or plant-based proteins such as pea or rice protein shakes.

‎- Grilled chicken breast, quinoa and streamed vegetables

‎- Turkey and avocado wrap and greens mix

‎- Protein bars (look at ones that have wholesome ingredients and have as little added sugar as possible)

‎When to Eat Protein

‎When then should one eat protein? The answer to this is…both! Eating protein during your pre and post-workout times exercise will enable you to get the best results in regard to being fit.

‎A Sample Protein-Timing plan:

‎- Pre-workout: 30-60 mins prior to exercising, consume 20-30 grams of protein to support your muscles.

‎- 30-60 minutes after your workout: have some additional 20-30 grams of protein, which will promote muscle repair and development.

Turkey, avocado and green mix

‎Protein timing is not an exact science and each nutritional needs of different persons varies. Experiment with various protein sources and timing to figure out what works best with your body.

‎Keep in mind that all you need to do is to monitor your body and supply it with the nutrients it requires so that it becomes fit.