Protein Before Or After Training: When Is The Best Time?

Is it better to take protein before or after a workout? This eternal question has been asked a thousand times by anyone who frequents the gym.

And the answer, as is often the case when it comes to sports nutrition , is more nuanced than you might think. In some cases, it’s advantageous to take it earlier, in others later, and in some… both options.

To clarify our ideas, we asked Giacomo Spazzini, biohacking coach and author of the book Il Metodo Spazzini, i 7 pilastri della longevità (The Spazzini Method, the 7 Pillars of Longevity), to help us clarify this issue. “ Taking protein before training … can make a difference, but it’s not an absolute rule,” explains Spazzini: it all depends on the training program, pre-workout meals, personal goals, and when the nutrients are ingested throughout the day.

“In general, a 15-20g protein pre-workout dose helps maximize performance and muscle protection, especially when combined with low-glycemic carbohydrates, such as whole-grain bread or cereal.” But the founder of GS Loft also emphasizes the importance of considering the context: “If you exercise on an empty stomach, for example, first thing in the morning, a fast-releasing protein source would limit muscle breakdown during the workout and provide immediately available amino acids. If, on the other hand, you already consumed a protein-rich meal two to three hours beforehand, digestion will still deliver amino acids into the bloodstream throughout your workout, so taking more protein before training is not strictly necessary.”

The Science Behind Protein Timing: The Anabolic Window

But why do we need to take protein before and after training? Let’s try to summarize it. When we exercise, particularly with weights, we create microlacerations in our muscle fibers. These microscopic wounds are exactly what, once repaired, will make our muscles stronger and larger. Proteins, composed of amino acids, are the essential components of this repair.

According to a meta-analysis published in the Journal of the International Society of Sports Nutrition, the so-called “ anabolic window ” – the period after training in which protein assimilation is optimised – is wider than previously thought, as Spazzini also confirms: “For years, there has been talk of the so-called anabolic window, that strict time limit – of about 30 minutes – within which protein intake should be maximised after training to enhance muscle gain. Current scientific evidence, however, shows that the anabolic window lies within a range of three to five hours after physical activity”.

That said, there are still significant differences when it comes to pre-workout protein and post-workout protein . And so we come to the point of this article.

Pre-workout protein: pros and cons

What are the benefits of taking protein before training ? In a nutshell. First, it prevents muscle catabolism: during an intense workout, the body breaks down muscle tissue to produce energy. However, having amino acids already available in the bloodstream can reduce this effect.

Research published in the International Journal of Sport Nutrition and Exercise Metabolism showed that participants in this study who ingested protein before training reported less fatigue during endurance sessions. Furthermore, the amino acids in the blood during exercise accelerated the onset of muscle repair processes. However, there are potential contraindications: possible gastrointestinal discomfort, for example, since training on a full stomach can cause cramps or nausea in some people, and “competitive” digestion, since, during intense exercise, blood is diverted from the viscera to the muscles, which would slow down the digestive process.

Benefits of pre-workout protein

Accelerated muscle repair: Essential amino acids, or EAAs, introduced into the bloodstream can kick-start muscle repair during training.

2. More endurance, less fatigue: Taking protein before training helps the body during endurance exercises, reducing the feeling of fatigue and thus allowing for more intense and prolonged work.

Disadvantages of protein after exercise

Possible digestive issues: For some, working out on a full stomach can cause gastrointestinal discomfort, such as nausea or cramps.

Protein AFTER workout: pros and cons

We’ve already understood that the so-called ” metabolic window ” is much wider than we thought. This doesn’t mean, however, that the timing of protein intake doesn’t matter, as Spazzini clarifies: “Since it’s much longer than 30 minutes, it’s not mandatory to take protein immediately, but rather to do so within this time frame, and above all to meet daily protein requirements, which are generally between 1.6 and 2.2 grams per kilogram of body weight per day. However, for those who train on an empty stomach or very intensely, it’s still recommended to take protein immediately after training to optimize recovery.”

Benefits of Post-Workout Protein

Maximum protein synthesis: After training, muscles are especially receptive to amino acids, and the rate of muscle protein synthesis increases by up to 50%.
Glycogen restoration: Taking protein along with carbohydrates after training accelerates the restoration of muscle glycogen stores.
Digestive tolerance: For many, it is easier to ingest a protein shake after training than before.

Disadvantages of protein after exercise

Possible catabolism during training: If the exercise session is long and intense, and you are coming from a prolonged fast, you could lose muscle mass during the same workout.

Types of training and the ideal time to take protein

Below is a brief guide recommended by expert nutritionists that may be helpful:

Protein for strength/hypertrophy training:

If it is short (< 60 minutes), Post-workout intake is usually sufficient.
If it’s long (>60 minutes) : Consider both pre- and post-workout protein, or an intra-workout intake with branched-chain amino acids (BCAAs).

Protein for resistance training:

If it is moderate (30-60 minutes), ideally after training.
If it is long (> 90 minutes), it is essential to take protein before and after.

Protein for morning exercise on an empty stomach:

It’s crucial to consume protein before training to avoid catabolism, a natural process in which the body breaks down muscle proteins to produce energy and for other metabolic purposes. It’s essentially the breakdown of muscle tissue to obtain the resources needed to maintain vital functions.

How to customize your protein intake when training?

As Giacomo Spazzini points out, the truth is that the best answer to when is the best time to take protein varies from person to person and depends on multiple factors. Here are some key elements to keep in mind:

Personal Goals : People looking to increase muscle mass will benefit from protein both before and after, while those looking for muscle definition should focus on post-workout protein.
Training hours: Those who train early in the morning need more protein before training than those who exercise after a full meal.
Digestive Tolerance: If you experience gastrointestinal issues during training, focus on post-workout protein intake.
Session length: The longer the workout, the more important protein support will be before and/or during.
Previous meals: As Spazzini points out, if you ate a protein-rich meal two to three hours before your workout, you may not need additional protein before exercise.

The amount of protein per day matters

If we want to give a simple answer to a complex question, here’s the practical advice: for most people, taking protein after a workout is the most important and convenient time, but those who exercise for long periods or on an empty stomach will also benefit from adding a pre-workout dose.

Always remember that, as the expert points out, daily protein intake remains the most decisive factor for achieving results. Optimal protein distribution throughout the day involves three to five meals containing 20 to 40 g of high-quality protein, with daily protein needs ranging from 1.6 to 2.2 grams per kilogram of body weight, depending on individual goals.

What you should know about whey protein

The choice of pre-workout protein supplements can make a huge difference in terms of physical performance during exercise. Ideally, we want products that provide readily available amino acids without overloading the digestion process, which is crucial before training, but also post-workout, of course. The key is finding the right balance between absorption speed, amino acid profile integrity, and digestibility.

Whey protein supplements are the most popular for muscle development. Taking whey protein before a workout increases muscle strength. Taking it after a workout improves blood flow, which translates into a greater supply of nutrients for muscle growth, such as oxygen and hormones.

Whey protein also enhances the anabolic effect of strength training because it rapidly supplies amino acids to skeletal muscle tissue, making muscles bigger and stronger. Additionally, formulas that combine protein and simple carbohydrates help restore glycogen and increase insulin, which has anabolic effects.

Protein bars and snacks: the alternative you shouldn’t forget

For those who prefer solid food, also for reasons of convenience and practicality, but need something easily digestible, protein bars and protein snacks can be consumed at different times of the day depending on the goal:

Before your workout: It’s best to opt for lighter, easier-to-digest bars and consume them at least 60 minutes before your workout.
After training: Within 30 minutes of finishing physical activity, they are an excellent solution for muscle recovery.