are you supposed to eat protein before or after a workout?
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Protein plays an important role in repairing and rebuilding your muscles after exercise, and many people use protein shakes after their workouts to aid this process. However, research suggests it doesn't matter whether you drink a protein shake before or after your workout.
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To maximize the results of your training, try to eat a complete meal containing carbs, protein and fat 2–3 hours before you exercise. However, in some cases, you may not be able to get in a full meal 2–3 hours before working out. In that case, then you can still eat a decent pre-workout meal.
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Eating protein-rich meals after exercise helps you build muscle," says Dr. Sood. She recommends adding whey protein to your water, yogurt or milk, depending on what you prefer. Furthermore, she says that a scoop of whey can also be consumed as a snack to promote satiety and aide weight loss.
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While the importance of eating before a workout may vary based on the situation, most scientists agree that it's beneficial to eat after exercise. Research shows that some nutrients, particularly protein and carbs, can help your body recover and adapt after exercise.
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The most effective time to use a protein shake is after a workout when your muscles are rebuilding. However, your total protein intake for the day is also important.
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Summary It's recommended to consume a full meal 2–3 hours before your workout. For meals eaten closer to your workout, choose simpler carbs and some protein. Your answers will help us improve our experience. You're the best!
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Role in fitness In addition to promoting weight loss and rounding out your diet, drinking a protein shake first thing in the morning may be especially beneficial for your workout routine. Protein is necessary for tissue repair and muscle growth and can help your body recover after an intense workout ( 9 ).
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1. Post-workout. Why do people always talk about getting nutrients into your body within 30 minutes of a workout? Because protein uptake is faster immediately after a workout, so you're better served to start the recovery process as soon as possible, Jordan explains.
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On workout days, research shows that it may be better to take creatine shortly before or after you exercise, rather than long before or after. On rest days, it may be beneficial to take it with food, but the timing is probably not as important as on exercise days.
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The sooner you can consume whey protein following your workout, the better. Generally speaking, you have up to a two-hour window (the “anabolic window”) post-workout to consume a protein-carbohydrate meal.
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General recommendations are to consume 15-25 grams of protein at meals and in the early recovery phase (anabolic window) — 45 minutes to one hour after a workout. Studies show higher intakes (more than 40 grams) are no more beneficial than the recommended 15-25 grams at one time.
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The reason protein is so important is because that is the nutrient that allows our bodies to properly recover. Without protein, athletes would be constantly breaking down their bodies, but then wouldn't be able to build them back up. So, protein is essential for every distance runner after each workout.
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When do I take it? After a workout is the most obvious time to consume whey protein powder because that's when your muscles need it most.
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WRONG. Fueling your body pre and post workout is more important than any other meal. If you don't fuel your body before a workout, you wont have energy to have MAXIMUM performance. If you don't fuel your body post-workout, you wont be optimizing muscle recovery and building muscle.
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Ideally, you should eat these items within 30 minutes to 2 hours after working out. The Mayo Clinic's post-workout menu suggestions include a peanut butter sandwich; a lean meat sandwich; eggs with whole-grain toast; salad with beans, vegetables and lean meat; and a stir-fry with brown rice or pasta in a light sauce.
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Summary Getting nutrients in the hours around exercise is important. If you don't eat before exercise, try to eat soon after exercise. Consuming protein can help repair your muscles and other tissues, while carbs can help restore your glycogen stores.
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Fitness enthusiasts often recommend taking a protein supplement 15–60 minutes after exercise. This time frame is known as the “anabolic window” and said to be the perfect time for getting the most out of nutrients like protein ( 16 ).