PROTEIN TIMING: PROTEIN BEFORE OR AFTER TRAINING?

If you want to build muscle or improve your body composition, you need to consume enough protein.

According to current scientific knowledge, the general recommendation for muscle building is around 2 g of protein per kilogramme of body weight. As part of a calorie-reduced diet, it may even make sense to consume even more protein in order to improve body composition. The scientific literature recommends up to 3 g per kg of body weight.

BUT WHEN IS THE BEST TIME TO CONSUME PROTEIN?

Firstly, it is good to know that strength training increases muscle protein synthesis in the trained muscles for around 24 hours (sometimes even up to 72 hours). If you also supply your body with high-quality protein, this effect can be intensified. In this case, we speak of a synergistic effect of resistance training and a protein-rich diet.

To make the most of this synergy effect, it makes sense to eat protein-rich meals (20-40 g) at regular intervals of around 3-4 hours to increase protein synthesis. A high proportion of the nine essential amino acids (EAAs), in particular the amino acid L-leucine, is particularly important here.

With regard to the exact timing of protein intake, the data situation is still somewhat unclear. Apparently, the exact time is irrelevant as long as the protein quality and total quantity are right.

Both the intake before training and the tried and tested post-workout shake increase your muscle protein synthesis and provide building blocks for regeneration.

PRACTICAL TIP:

Whey protein is ideal for a pre-workout shake due to its easy digestibility. If you want to do something good for your muscles during training, you are on the safe side with our Premium EAA Zero powder. Fancy a few carbohydrates? Then our Premium Amino Intra Workout Drink is the perfect choice!