Why protein is important
Muscles are primarily made up of protein, which function to create enzymes and other hormones that your body requires if it is to continue to build strength.
However, there’s a net loss of muscle protein which occurs during a typical bout of exercise. This is due to protein synthesis either being decreased or unchanged, while protein breakdown is often elevated.
Should I take protein shakes pre-workout?
Energy levels can rapidly deplete and cause muscles to feel fatigue prematurely during a workout, so it’s important to keep them high to reach your goals. Pre-workout nutrition can help saturate the energy stores in your muscles to ensure they have a sufficient level of energy that you can then exert during exercise before feeling fatigue.
To date, only one study has compared the effects of consuming protein either before or after a workout on muscle strength and size.
The researchers split 21 men into two groups, both of which received a protein shake containing 25 grams of protein. One group received it immediately before their workout, while the other group received it immediately after their workout.
Everyone completed a whole-body workout three times per week for 10 weeks.
Interestingly, the study found no significant differences in muscle strength or size between the groups. These results suggest that as long as you consume protein around your workout, it doesn’t matter if it’s before or after training.
Therefore, you can choose which time you prefer or is most convenient for you.
How a pre-workout protein shake can help
Take a protein shake pre-workout and you will be adding protein to your body ahead of exercise, As a result, a pre-workout protein shake allows your body to receive amino acids through a training session.
So, Take a light protein shake — with a serving of protein of around 20 grams — at least 30 minutes before a workout to make sure that you’re fully prepared to workout.
NOTE : Choose to have a pre-workout protein shake just before you train, or with too much protein in the mixture, the outcome will be exercising on a full stomach may be facing discomfortness during workout.