- Protein Before Workouts
If you haven’t consumed protein in the three to four hours after your workout, then it’s a good idea to consume between 30 to 40 grams before your workout. If you have ingested protein in the last few hours, though, then you don’t need to eat more. Instead, you can eat after your workout. Now let’s take a minute to dive into this advice because it helps you understand pre-workout nutrition better and nutrition and muscle building on the whole. We recall that as far as muscle building goes, eating protein does two vital things:
- It bumps muscle protein synthesis rates and suppresses muscle protein breakdown rates.
- It gives your body the raw materials that are needed in order to build muscle tissue.
This is why you must eat enough protein every day to maximize muscle growth. However, while there’s evidence that eating protein before a resistance training workout can magnify its effects on muscle protein synthesis rates, the results don’t appear to be strong enough to support the claim that having protein before an exercise is superior to not having it beforehand.
Instead, pre-workout protein is best viewed in the context of your entire diet.
If you haven’t eaten protein three to four hours preceding your workout, your body’s muscle protein synthesis rates are going to decrease to a low baseline level. Unfortunately, this means that your body’s muscle-building machinery will be idle, waiting for the next feeding of protein to kickstart it into action.