People think of post-workout protein as the Holy Grail of workout nutrition. But what about the pre-workout shake? The Macro Manager weighs the pros and cons of each. You can take in protein or amino acids pre- and post-workout, but if I absolutely had to pick one time, I'd say pre-workout. Sacrilege, you say! If you're more upset than a cat kicked off a ledge, give me time to explain before you claw my face off.
Post-workout shakes have long been considered the most important pieces of the workout nutrition puzzle. Recent research suggests, however, that ingesting protein and amino acids prior to training may be even more beneficial.
Aim to pile in g—food sources like chicken count too—every three hours, or four times a day. That same study analysis found that consuming that amount of protein at this specific rate was better at helping men build lean body mass than eating small amounts more often or large amounts less frequently. Peak muscle inflammation—what we feel as soreness—may not even reach its pinnacle for 48 hours post-sweat session. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
In the hour before your workout, what you eat will depend on your goals. If fat loss is your primary goal, the most important thing for you is to create an energy deficit throughout your day so you may not want to have a pre-exercise snack. Instead you may wish to include protein powder somewhere else in your diet in your porridge, yogurt or as an afternoon snack as a practical way to boost your protein intake.
On the other hand, some people struggle to exercise on an empty stomach. E xercising with low blood glucose levels can also induce early fatigue, which may result in an overall lower calorie burn. Additionally, training on empty may leave you so hungry that you over eat after the session. This might mean that you need to prevent excessive over-eating and maintain a healthy energy balance by having a healthy pre-workout snack, such as a nutritious protein shake.
If you are looking to increase muscle mass, studies have shown that having a protein shake before exercise helps maintain muscle mass during training and reduce markers of muscle damage, therefore aiding recovery. The issue with eating closer to when you actually exercise is that you need to eat something that is easy to digest. When you train, your body breaks down protein and protein synthesis decreases. A post-workout dose of protein helps ensure a positive protein balance, which is vital for muscle growth.
A shake also helps hydrate. Having a protein shake after exercise is therefore a great strategy for better recovery, adaptation and performance. Helping yourself to nutrient-dense foods during a workout is both an art and a science. If your exercise involves a lot of movement, your protein shake could froth up in your stomach and cause discomfort.
If you ate beforehand and continue to down that shaker bottle, you might be too stuffed to move an inch by the end of your workout. Apart from drinking water, sleep is the most important routine in your life. Pairing good sleep with great nutrition is one of the easiest ways to keep your body refreshed and healthy. Your body is most productive at repairing and rebuilding tired muscles overnight, which is why your bedtime routine is just as important as your exercise one.
Having a protein shake — especially one that contains a slow-digesting protein like micellar casein — will feed your tissues the nutrients they need over the course of that long fast we call sleep. For many people, snacking means reaching for a bag of chips or other less healthy food options.
Protein powder is a great replacement snack, providing you with a great boost, without the excessive sugar or calories.
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