You should know if protein powder should be consumed before or after a workout to build muscle and optimise your gains. Both have pros and cons when it comes to expanding your muscle mass.
Why Pre-Workout
This is one of the choices preferred by many athletes and bodybuilders since supplements taken before exercise are believed to fuel the muscles and prevent muscle breakdown.
There are other times when it’s great to have protein powder. Here’s a detailed guide for your reference.
Here's why pre-workout protein may be beneficial
Prevention of muscle catabolism – By incorporating some quick proteins before exercise, there is generally less risk of muscle breakdown since amino acids will be available for use by the muscle.
Preserving energy – Adding carbohydrates to the protein shake may provide steady energy for intense training.
Supported strength and performance – Strength and endurance may improve when amino acids are taken as a timed feed during training.
Dosage and Timing Guidelines
20-30 grams of protein 30-60 minutes before workouts.
Pair with complex carbohydrates (e.g., oats, and bananas) for sustained energy after your workout.
Most experts recommend taking protein after your workout, as your muscles will have heightened protein synthesis, meaning they will absorb macronutrients more efficiently.
Nutritionally speaking, this period right after exercise is widely considered the anabolic window, during which your muscles are most responsive to nutrients.
Why Post-Workout
Maximises muscle repair – Offers amino acids needed to build and repair muscles after strenuous training.
Strengthens muscle tissue synthesis – Protein supplementation helps activate muscle growth processes faster.
Reduces muscle soreness – Speeds up recovery so you can train again sooner.
Ideal Post-Workout Dosage
20-30 grams of protein within 30-60 minutes post-exercise.
Simple carbohydrates should be mixed with it to replenish glycogen stores.
A combination of pre-and post-workout protein is recommended for optimal results. Studies suggest total protein intake is more important than timing in any exercise.
Your muscles will generally develop fine as long as enough protein is consumed.
If you train on an empty stomach, protein supplementation before your workout prevents muscle breakdown, which helps significantly.
If you eat a protein-rich meal a few hours before training, then post-workout protein intake may be more critical.
If you train at high intensity, taking protein before and after can maximise muscle growth and recovery.
Final Thoughts
Focus on hitting your daily protein goals rather than obsessing over whether to take it before or after workouts. If you choose to have protein before training, it should be digested well enough not to cause discomfort. If you opt for post-workout protein, take it within an hour to maximise its benefits. Ultimately, consistency and quality of protein intake matter more than precise timing, so go with what fits your schedule best.
