In these studies, research suggests that post-workout protein is crucial when it comes to cardio-focused exercises, while pre-workout protein can be better for helping you gain muscle and strength in resistance training [3]. In short, this recent study suggests consuming protein supplements after cardio, and before weight training. Key Points: No, it’s not important to consume protein quickly after a workout. This is true despite the fact that your muscle protein balance is negative until you consume protein. A meta-analysis found no difference in muscle growth or strength between groups consuming protein within one hour before or after strength training, and groups who For best results, drink around 1–2 cups (240–475 mL) 45–60 minutes before your workout. Keep in mind that many prefer to exercise on an empty stomach, and some people are more sensitive to Consuming protein before a training session has been proposed to increase protein synthesis, prevent fatigue during a workout, and burn more calories. As reported on bodybuilding.com, the role of pre-workout protein is to “ prime the pump ”, or in other words it starts protein synthesis during, rather than after, your training session. GU Energy Stroopwafel. Fairlife Protein Shake. Perfect Bar. Fage Yogurt. Wonderful Pistachios. Dave's Killer Bread Bagel. Good Culture Cottage Cheese. What to Look For. The best snacks for runners are those that offer simple carbohydrates before a workout and a combination of carbs and protein after training. Bananas with peanut butter and Greek yogurt with some fruit are good snack options to eat 30 minutes to one hour before a workout. The best things to eat 30 minutes before a workout include oats, protein shakes, bananas, whole grains, yogurt, fresh fruit, and more. Start with a food that contains 20 grams of protein. For reference, 20 grams of protein looks like three eggs, 85 grams (approx.) of smoked salmon or one cup of Greek yoghurt. There is much to be said about the timing of when to eat before or after a workout, as well as the type of fuel that should be consumed. One group consumed a shake containing 25 grams of protein immediately before each workout, while the other consumed the same shake immediately following each workout. The researchers found that there was no significant difference in muscle size or strength change between the two groups, suggesting that it really doesn’t matter when you LvuC.