Let’s start with pre-workout nutrition. The food we eat before exercising is there to provide us with enough energy and nutrients to get us through our reps, so it makes sense that protein before exercise might give us an extra boost.

Exercise by its nature is catabolic, meaning that it breaks down our muscles, so some people argue that protein beforehand can preserve our muscle mass. This research by the University of Texas shows that we can increase anabolic (or muscle growth) markers and improve performance during training by having at least 20g of protein within an hour before exercising.

“Consuming protein before a workout will help your muscles repair and rebuild,” says Pennie. “It’s also worth making sure to also get some carbs with your pre-training meal, particularly if you’re going to be training for more than an hour, to provide you with the energy needed to work hard and get the most out of the session.”

Should you have protein before or after a workout?