Protein is a crucial macronutrient for muscle growth, recovery, and overall athletic performance. But one of the most common questions fitness enthusiasts ask is:
Should I take protein before or after a workout? Understanding the optimal timing can help maximize muscle protein synthesis (MPS) and recovery, ensuring you get the best results from your training.
Protein Timing: What Does Science Say?
The idea of the "anabolic window"—a short period after a workout where protein intake is believed to be most effective—has long influenced protein consumption habits. However, research suggests total daily protein intake matters more than exact timing. That said, nutrient timing still supports muscle repair and growth.
Benefits of Taking Protein Before a Workout
- Boosted Muscle Protein Synthesis: Consuming protein 30–60 minutes before exercise increases amino acid availability, reducing muscle breakdown.
- Sustained Energy: A pre-workout protein shake with carbs helps maintain blood sugar and delays fatigue.
- Faster Recovery: Pre-workout protein primes the body for post-exercise muscle repair.
Benefits of Taking Protein After a Workout
- Enhanced Muscle Repair: Post-workout protein intake within 30–60 minutes supports muscle recovery and growth.
- Less Muscle Soreness: Protein consumption helps reduce delayed onset muscle soreness (DOMS).
- Replenished Nutrients: A post-workout protein shake with fast-digesting carbs restores glycogen and accelerates recovery.
Which Is More Effective: Pre- or Post-Workout Protein?
The short answer: Both are beneficial, and the best approach depends on your personal preference and fitness goals.
- If you train fasted (e.g., morning workouts before breakfast), consuming protein immediately after your session is essential for muscle repair.
- If you've eaten a protein-rich meal 1–2 hours before training, your post-workout protein intake may be less urgent but still beneficial.
- For those training multiple times a day, consistent protein intake throughout the day is key to recovery.
Ultimately, total daily protein intake is the most important factor for muscle growth. Aim for 1.6–2.2g of protein per kg of body weight daily, spread across multiple meals, to optimize results.
Best Protein Sources for Pre- and Post-Workout
Pre-Workout Protein Options:
- Whey protein shake (paired with fruit for energy)
- Greek yogurt with honey
- Scrambled eggs on whole-grain toast
- Cottage cheese with nuts
Post-Workout Protein Options:
- Whey or plant-based protein shake with banana
- Grilled chicken with quinoa
- Lean beef with sweet potato
- Tofu stir-fry with rice
Final Verdict: Do What Works for You
Whether you take protein before or after your workout, the key takeaway is to consume enough high-quality protein daily. If you train on an empty stomach, post-workout protein is essential. If you prefer fuelling up before training, a protein-rich snack can enhance performance.
Need help choosing the best protein supplement? Check out Nutrition Warehouse’s NZ top-rated whey, casein, and plant-based proteins to fuel your fitness journey!
Shop the Top 3 Recommended Proteins:
Gold Standard 100% Whey by Optimum Nutrition
- 24g of premium whey protein per serving to fuel muscle recovery and performance.
- 5g of naturally occurring BCAAs to support endurance and post-workout recovery.
- Gluten-free and instantized formula for easy mixing and smooth consistency.
Lean Whey by Genetix Nutrition
- 32g of protein per serving.
- Triple protein blend for sustained nutrient release and muscle support.
- Rich in BCAAs and glutamine to aid muscle recovery and performance.
Lean WPI by Genetix Nutrition
- 100% ultra-filtered WPI for rapid absorption and lean muscle growth.
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Extremely low in fat and carbs for a clean, high-protein source.
- Rich in BCAAs and essential amino acids to support recovery and performance.
Shop the Top Recommended Plant Based Protein:
Ultimate Plant Protein by bRaw
- Superfood Blend: Packed with antioxidants, this organic protein blend includes a mix of ancient grains and superfoods to nourish your body.
- Digestive Enzymes – Contains amylase, protease, and more to enhance digestion and nutrient absorption.
- Vegan, gluten-free, and dairy-free. Delivering 30g of protein per serving.
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