{"id":267836,"date":"2026-01-28T06:20:22","date_gmt":"2026-01-28T06:20:22","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/267836\/"},"modified":"2026-01-28T06:20:22","modified_gmt":"2026-01-28T06:20:22","slug":"should-i-eat-protein-before-or-after-my-workout-best-timing-for-muscle-growth","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/267836\/","title":{"rendered":"Should I Eat Protein Before Or After My Workout? Best Timing For Muscle Growth"},"content":{"rendered":"

\"Estimated6 min read<\/p>\n

If you’ve given WH’s protein challenge a go<\/a>, you know how important this macro is to your health and fitness goals and a strong training sesh<\/a>. But does it matter when, exactly, you get some protein in around your workouts impact muscle growth? <\/p>\n

Before we get into how to time your protein around your workouts, know that the most important thing is hitting your daily protein goals. \u201cYou want to prioritize hitting your daily protein goals from a variety of protein sources and supplement with protein shakes when it suits you best,\u201d says India McPeak<\/a>, CSCS, a personal trainer and former competitive gymnast.<\/p>\n

While protein is necessary for peak performance and muscle enhancement, it\u2019s more about your overall daily consumption and less about exact timing, research<\/a> has found. That said, there are pros that come with drinking a protein shake before and after a workout, and you can get the muscle-building boosts either way, according to a recent PeerJ study<\/a>.<\/p>\n

Meet the experts: Jordan Hill<\/a>, RD, is a registered dietitian with Top Nutrition Coaching<\/a>. India McPeak<\/a>, CSCS, is a certified strength and conditioning specialist and former competitive gymnast. <\/p>\n

And there’s no reason that protein has to be in the form of powders or supplements, like a shake, either. \u201cIt\u2019s more about fueling your body with the right nutrients,\u201d says Jordan Hill<\/a>, RD, of Top Nutrition Coaching<\/a>. \u201cThe two big hitters are carbohydrates and protein, and you do want to eat something before and after a workout.\u201d <\/p>\n

All of that said, there are certain benefits of protein before and after a workout to help you figure our what timing works best for your routine and body.
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Should you have protein before or after your workout?<\/p>\n

Again, the answer is really up to you and depends on your goals. When you get your protein in is less important than you might think. \u201cWhat matters is that you\u2019re getting enough protein throughout the day and that your pre- and post-workout meals are no more than four to six hours apart to maximize muscle building,\u201d says McPeak. <\/p>\n

Fueling up before your workout will help your muscles activate and adapt to your training, minimize potential mid-workout tummy rumbles, and help reduce muscle breakdown and soreness<\/a>, says Hill. Snacking after your workout will build muscle, repair any breakdown, reduce inflammation, and give you a boost of energy if you\u2019re wiped. <\/p>\n

For high-intensity workouts (long distance running<\/a>, CrossFit, and HIIT classes), it\u2019s in your best interest to eat protein *and* carbs 30 to 45 minutes before and after, explains Hill. For less strenuous workouts (yoga, walking, and bodyweight training<\/a>), you don\u2019t necessarily need to pound a shake before or after a workout because a normal daily diet with three meals and a few snacks is likely sufficient, she adds.<\/p>\n

In other words, there\u2019s no right or wrong answer to this legendary question because it\u2019s a personal decision. Plus, the effects of pre- and post-workout protein intake had similar effects when it came to increasing muscle size, boosting strength, and overall body composition, studies<\/a> have shown.
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Benefits Of Having Protein *Before* A Workout<\/p>\n

For a pre-workout protein boost, Hill suggests aiming for 15 to 20 grams of protein (and 25 to 30 grams of carbs) about 30 to 45 minutes prior to your workout.<\/p>\n

Fuel your workout. Your brain, body, and muscles need protein to function and give you energy, says Hill. \u201cIf you\u2019re depleted of protein (and carbs), you’re not going to have as great of a workout.\u201d Not to mention, a pre-exercise protein intake is critical for optimizing physical performance and making the most of your sweat session.Minimize muscle breakdown. It sounds counterintuitive, but when you work out you are technically breaking down muscle fibers (yep, that\u2019s why you might feel sore the next day). \u201cSo, you want to focus on a protein plus carb combo snack pre-workout,\u201d explains Hill. Because protein contains essential amino acids (the building blocks of muscle fibers), consuming a protein-packed snack before you train helps fast track protein absorption in the body and transfers it to repair muscle cells, studies<\/a> show.Feel satiated. If you haven\u2019t eaten in three to four hours, or you don\u2019t have time for a full meal before your workout, a protein shake can curb hunger and help you feel full<\/a>, says McPeak. \u201cIf you have less than an hour before your workout, protein powder is a good option since it can be absorbed very quickly,\u201d she explains. Boost muscle adaptation. \u201cFueling prior to your workout is going to help boost how well your muscles actually adapt to the training efforts,\u201d says Hill. In other words, protein primes your muscles to put in the work. If you\u2019re prepping for an extra tough or long workout, research<\/a> suggests that protein supports muscle endurance to keep you feeling strong.
Benefits Of Eating Protein *After* A Workout<\/p>\n

Post-workout, Hill suggests trying to consume protein within 30 minutes (known as the anabolic window) to maximize muscle repair and recovery. But don\u2019t panic if you\u2019re behind because research<\/a> shows the window of opportunity can be longer. <\/p>\n

Repair muscle breakdown. As mentioned earlier, protein is going to help minimize muscle breakdown during your workout and speed up the recovery process. \u201cMuscle fibers are breaking down while we work out, so if we consume protein after a workout, it\u2019s going to help stop that process,\u201d says Hill. Build lean muscle. Post-workout protein is not the only reason for gains, but the essential amino acids in protein are major building blocks to maximize and grow lean muscle, according to a 2019 study<\/a>. Remember that you should strive to consume protein within 30 minutes to an hour after your workout to maximize its impact, but it\u2019s okay if you\u2019re a little late. \u201cYour workout won\u2019t be wasted if you don\u2019t have [protein] within 30 minutes of your last exercise,\u201d stresses McPeak. \u201cJust aim for a high-protein meal<\/a> or shake within a couple of hours after your session.\u201d Boost energy. Sometimes after an intense workout you can\u2019t even stomach the idea of a full meal. But if you\u2019re feeling depleted or even a little nauseous, research<\/a> suggests a protein shake can boost energy and replenish any lost fluid you sweat out. A scoop of protein is also easier to digest if you\u2019re lacking an appetite. Reduce inflammation. Intense workouts can cause tiny, microscopic tears in your muscle fibers, and your body reacts to this damage by increasing inflammation (also known as delayed-onset muscle soreness), according to the American College of Sports Medicine<\/a>. But the good news is that high levels of protein can help minimize this breakdown and mitigate the inflammatory response, research<\/a> suggests, that ultimately making you less sore.
How To Meet Your Protein Goal Each Day<\/p>\n

\u201cA woman should really aim for 1 to 1.2 grams of protein per one pound of body weight per day,\u201d says Hill. (For example, a 140-pound woman would aim for 140-166 grams of protein.) If you are especially active and do power training, heavy lifting, CrossFit, or high intensity interval training (HIIT), then you should shoot for the higher end of the range. \u201cFor more endurance folks, protein intake can be around .8 to 1 gram of protein per one pound of body weight,\u201d says Hill. <\/p>\n

Pro tip: Aim to consume 20 to 40 grams of protein at each meal across three to five meals a day. <\/p>\n

And while daily protein is critical, don\u2019t skimp on the carbohydrates<\/a>! \u201cThe general rule of thumb is to consume a three to one ratio of carb to protein,\u201d says Hill. \u201cFor someone trying to lose weight, they should do a two to one ratio.\u201d<\/p>\n

\"Chevron\"Chevron\"Protein-Infused<\/a>PWR LIFT Protein-Infused WaterCredit: Courtesy\"Protein-Infused<\/a>Protein2o Protein-Infused WaterCredit: Courtesy\"Lemon<\/a>Vital Proteins Lemon Ginger Collagen WaterCredit: Courtesy\"Zero<\/a>Gatorade Zero Sugar Protein Thirst Quencher PowderCredit: Courtesy\"Whey<\/a>Protein2o Whey Protein Isolate PowderCredit: Courtesy\"Raw<\/a>Garden of Life Raw Organic Protein Unflavored Powder PacketsCredit: CourtesyProtein Sources To Look For <\/p>\n

Your protein sources <\/a>should also come from a variety of foods with complete and incomplete proteins and adequate amino acid profiles. \u201cThere are 20 amino acids, and nine are essential, which means we have to get them from food,\u201d says Hill. \u201cEleven are non-essential, which means our bodies actually create them.\u201d <\/p>\n

For complete protein sources (contain all nine essential amino acids), try animal products like lean meats, dairy, and fish, says Hill. For incomplete proteins (do not contain all nine essential amino acids) incorporate beans, nut butters, vegetables, and whole grains. For some healthy snack options, she suggests toast with nut butter, a turkey and cheese roll up, or high protein cereal with skim or one percent milk.<\/p>\n

If you\u2019re looking for a powder to maximize your complete protein intake<\/a>, it\u2019s best to come from animal sources, like whey or dairy protein, says Hill. \u201cWhey protein is going to have distinct muscle building characteristics,\u201d she explains. \u201cIt’s also anti-inflammatory, and it helps to turn protein into lean active muscle tissue.\u201d For a vegan alternative<\/a> McPeak suggests pea, brown rice, or hemp protein.<\/p>\n

In terms of specific brands, Hill recommends Optimum Nutrition<\/a>, Muscle Milk<\/a>, and Bodylogix<\/a> for a whey based powder. Evolve<\/a>, Garden of Life<\/a>, and Orgain<\/a> are Hill\u2019s vegan go-tos.<\/p>\n

Build Healthier Eating Habits With A WH+ Plan\"Chevron\"Chevron\"Headshot<\/p>\n

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She\u2019s a mass consumer of social media and cares about women\u2019s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga. \u00a0<\/p>\n

\"Headshot<\/p>\n

Jennifer Nied is the fitness editor at Women’s Health and has more than 10 years of experience in health and wellness journalism. She’s always out exploring\u2014sweat-testing exercises and gear, hiking, snowboarding, running, and more\u2014with her husband, daughter, and dog.<\/p>\n