Protein Timing: Should You Consume Before or After Training?

Proper protein intake is key to muscle building, recovery, and performance. But when is the best time to consume protein: before or after training? In this article, we'll discuss whether you should treat yourself to a protein shake before or after training, and what scientifically makes sense including practical tips for your diet and exercise.

Why are proteins important for training?

Proteins are the building blocks of life and are especially essential for athletes. Proteins consist of amino acids, some of which must be obtained through food - the essential amino acids or EAAs - as the body cannot produce them itself. Proteins fulfil numerous important functions - they support digestion, play a central role in the immune system, and are essential building blocks for the structure of our cells and tissues including muscle fibres and the collagen in bones. ⁽¹⁾

Protein is particularly important in the context of training and sports. During exercise, especially during intense strength or endurance training, microscopic damage occurs in the muscle fibres. Your body repairs this damage by using amino acids from food. This process, also known as muscle protein synthesis, ensures that muscles not only repair themselves but also grow stronger and larger. Without adequate protein intake, your body cannot perform this process optimally.

After a strenuous workout you need time to recover - Regeneration is a crucial factor. Proteins play a key role in this, especially for athletes who train regularly or intensively. Studies with endurance athletes show that amino acids can help reduce the muscle-damaging effects of intense exercise and restore performance more quickly. Targeted protein intake in strength training especially immediately after a workout can also support recovery and restore strength performance more quickly.⁽²⁾ 

Why is protein especially important after training?

After an intense workout, your body goes through a phase of repair and adaptation. This is where protein intake comes into play - It provides the building blocks your muscles need to repair damage and grow. But how important is the timing of protein intake? And which types of protein are particularly suitable?

Anabolic window: myth or reality?

You may have heard of the so-called "anabolic window." This is a period immediately after training during which your body is most receptive to growth-promoting nutrients like proteins and carbohydrates. Many experts point to the first 45 minutes after training as the time when muscles absorb nutrients most efficiently. Some even believe this window closes after just 15 minutes, while others extend it to as long as 60 minutes.

The idea - The sooner you consume protein and carbohydrates after training, the better for recovery and muscle building. But recent studies paint a more nuanced picture.

In fact, protein synthesis - The process by which your body uses protein to repair and build muscle - Peaks not just immediately after exercise, but within a one-to three-hour window⁽³⁾. This means you don't have to rush to get the most out of your workout. What's crucial is that your body receives high-quality protein within this timeframe.

Tip : Instead of focusing on a narrow time frame, make sure to incorporate high-quality protein sources into your diet throughout the day. 

Which proteins are best after training?

In addition to timing, the choice of protein plays an important role. Different types of protein have different properties that you can use to achieve your goals:

Whey protein concentrate: Whey concentrate contains approximately 80 percent pure protein and also provides small amounts of carbohydrates, fats, and lactose. It is an inexpensive and balanced protein source, particularly suitable for post-workout recovery. Its high amino acid content promotes muscle building and rapid recovery.

Whey protein isolate: Whey isolate is a purer form of whey protein with approximately 90 percent protein content. It is quickly absorbed and contains minimal fat, carbohydrates, or lactose, making it ideal for people with lactose intolerance or on a low-carbohydrate diet. It's perfect for use immediately after a workout when your body needs quickly available amino acids.

Casein : Casein is slowly digested and releases amino acids continuously over several hours. It's less suitable for immediate use after training, but is ideal before extended periods without food, such as before bedtime. It helps prevent muscle loss and supports night time recovery.

Multi-component proteins: Multi-component proteins, combine different types of protein, such as whey concentrate and isolate. They offer a mix of fast- and slow-digesting proteins. Protein blends continuously supply the body with amino acids over a longer period of time and are therefore suitable both immediately after training and for use throughout the day.

Vegan protein powders: Plant-based powders are particularly suitable for people who avoid animal products or who have an intolerance to milk. They usually combine various plant-based proteins to ensure a complete amino acid profile. They are well-tolerated and ideal for post-workout recovery.

Protein before exercise – what are the advantages and disadvantages?

Protein can also be beneficial alongside carbs before exercise. While carbs replenish glycogen stores and provide the energy needed to lift heavy weights, proteins support muscle maintenance and growth. The most important benefits of protein intake before training at a glance:

Increased performance: Proteins provide essential amino acids that can contribute to energy production during exercise. Adequate protein intake before exercise can support endurance and strength performance.

Supports muscle growth: Providing amino acids before training stimulates muscle protein synthesis. This can promote muscle growth while preventing the breakdown of muscle tissue during intense exercise.

Stabilises blood sugar levels: Proteins slow the absorption of carbs preventing sharp fluctuations in blood sugar levels. A stable blood sugar level ensures consistent energy during exercise and prevents fatigue.

Possible disadvantages of excess protein before training:

A stomach that's too full: Eating high-protein meals shortly before training can lead to bloating and impair athletic performance. It's important to find the right amount and optimal timing for protein intake to avoid discomfort.

Diversion of energy to digestion: Eating a large or heavy meal before a workout can cause your body to divert energy to digestion instead of toning your muscles. As a result, you feel less efficient or fatigue more quickly.

Therefore, choose easily digestible protein sources and ideally eat 1-2 hours before training to minimize digestive problems.

Suitable protein sources before training:

Lean meat: Chicken and turkey provide high-quality protein and are low in fat, which makes them easier to digest.

Fish: Varieties such as salmon are rich in protein and contain healthy omega-3 fatty acids.

Eggs: Cooked eggs are an excellent source of protein and are easy to digest.

Dairy products: Low-fat cheese or yogurt provide protein and calcium, important for muscle contractions.

Plant-based alternatives: Soy, lupin, coconut, oat, or almond-based yogurts, as well as tofu and tempeh, are good vegan options that often provide all essential amino acids.

Protein shakes: A shake with whey protein or vegetable protein can be a quick and easily digestible solution, especially when time is short before training.

Protein bars: Protein bars are a convenient way to consume high-quality protein on the go before a workout. Look for products with low sugar and natural ingredients, like MaxiNutrition's protein bars, to avoid unnecessary stress on your body.

Total consumption and daily requirement: How much protein does the body need daily?

How much protein your body needs daily depends largely on your individual goals, whether muscle building, endurance training, or recovery. Whilst Dieticians Australia recommends a requirement of 0.75 grams of protein per kilogram of body weight for adult females, and 0.84 grams for men ⁽⁴⁾, the recommendations for athletes are significantly higher. 

The amount of protein you should consume varies depending on your training goal. Here's an overview from the International Society of Sports Nutrition, or ISSN ⁽⁵⁾:

And even if you don't class yourself as an athlete, protein is key to maintaining your health. For pregnant, perimenopausal or menopausal women, and as we age, increased consumption of protein becomes even more important as your body's ability to synthesise protein slows. 

Although the timing of protein intake such as immediately after training is often debated, many experts emphasise that total daily protein consumption plays a much greater role. It's more important to consume a sufficient amount of protein throughout the day than to focus on narrow time frames. Regular meals with high-quality protein sources will help you optimally meet your needs.