No matter how many people claim to have the perfect formula, product, or supplement, pre-workout and post-workout nutrition is not an exact science.
However, the proper nutrients, especially protein and carbs, can make all the difference to your recovery and muscle-building efforts.
So, what is the best pre- and post-workout nutritional plan? And where do protein powders fit in, if at all?
Although there is no one-size-fits-all formula, there are some basic principles that can help you create a customized nutrition plan that fuels your body, enhances energy, and promotes faster recovery.
And yes, a high-quality protein powder can play a pivotal role.
Pre-Workout Nutrition Basics: Pre-Workout Supplements, Fasting, Protein Powder, & More
There are numerous trends regarding the best pre-workout nutrition practices.
Some experts claim that fasting is best for optimizing metabolic performance and fat burning, while others promote pre-workout supplements, and still others advise bulking up on carbs before hitting the gym.
So, who’s right? It depends on various factors.
Let’s Start by Unpacking the Pre-Workout Supplement Trend—Are They Helpful or Hyped Up?
Advocates of pre-workout supplements tout their energy- and performance-enhancing benefits, as well as the nutrients, like protein, vitamins, electrolytes, and herbs.
Although some research has demonstrated an increase in anaerobic performance (power exerted from very short bursts of work, such as interval training) from caffeinated pre-workout supplements, more studies are needed to understand the benefits and drawbacks.
Additionally, the energy surge you get from most pre-workout supplements comes from caffeine, typically 100-300 mg per serving.
This may be helpful for energy and motivation. Still, it's easy to overdo it on caffeine, especially if you’re taking a pre-workout supplement with over 100 mg, use it later in the day, and/or consume a lot of caffeinated beverages throughout the day.
Excess caffeine can cause sleep issues, anxiety, heart problems, kidney issues, and other health problems for many people, so be sure to check with your doctor before taking a caffeinated pre-workout supplement.
Bottom line: Pre-workout supplements may be beneficial for some individuals engaging in high-intensity interval training, but they are not necessary and may contain excessive caffeine.
If you enjoy the energy surge, you can achieve a similar effect by savoring a cup of coffee or tea before your workout, accompanied by a small, nutrient-dense snack (which we’ll discuss further next).
Should You Fast Before a Workout?
Fasting before a workout is popular among some athletes, intermittent fasters, and individuals seeking to lose weight and/or improve specific metabolic health markers.
The idea is that exercising on an empty stomach forces your body to burn stored fat versus carbs.
There is some research supporting this practice, which shows greater fat oxidation and improved metabolic markers following fasted exercise.
However, other studies suggest fueling up on carbs and protein can minimize muscle damage and improve performance.
Ultimately, it depends on your health goals and how you feel during and after working out without food.
If you want to lose weight and/or improve blood sugar, fasting during your workouts may be beneficial.
However, if you try it and feel queasy, lack energy, or experience a lack of endurance, it’s probably best to have something to eat a couple of hours before working out.
Talk to your doctor or healthcare practitioner for individual recommendations.
Should You Bulk Up on Carbs or Protein Powder Before Working Out?
Bulking up on carbs has remained a widespread pre-workout practice for athletes and gym buffs.
However, these days, many fitness experts also recommend adding protein, typically in the form of pre-workout supplements or protein powder, to the mix.
The idea is that the carbs will provide energy and help prevent glycogen depletion, while the protein will serve as building blocks for your muscles during exercise.
As mentioned previously, research supports this.
Some people swear that eating carbs and/or protein before exercise helps them work out longer and harder, while others recommend only eating carbs on workout days.
Eating pre-workout is definitely recommended for prolonged periods of exertion, such as distance running or intense strength or circuit training.
However, others may find the extra food weighs them down, especially the protein, which takes longer to digest.
Timing is also essential, as eating too close to a workout may cause digestive upset.
If you want to eat before a workout, it’s generally recommended that you do so at least 1-2 hours before exercise.
If you want to incorporate protein and carbs, protein shakes, such as in this Orange Dream Smoothie recipe or Chocolate Peanut Butter Cup Shake recipe, are ideal pre-workout fuel.
Try drinking half of it before working out and the other half after; see how it affects your performance, and adjust accordingly.
Experiment with timing and macros to see what works best for you.
Postworkout Nutrition Basics: Where Does Protein Powder Fit In?
Post-workout nutrition has as many nuances as pre-workout nutrition.
However, most health and fitness experts recommend the following 1-2 formula:
- Eat carbs to replenish glycogen and energy,
- And protein to promote muscle growth and repair.
Simple enough, right? So let’s break this down further.
What Types of Carbs Are Best Post-Workout? It Depends
Some trainers allow simple carbs, such as sweets or crackers, for quick glycogen replenishment and to keep people motivated to continue exercising.
Others are sticklers for complex carbohydrates, such as whole grains, whole fruits, and potatoes.
However you get them, carbs are very helpful for exercise recovery.
What Kind of Protein Do You Need Post-Workout?
Any type of protein (powder, meat, legumes, etc.) will help with muscle repair and building.
Many fitness enthusiasts, trainers, and athletes use protein powders as a quick and convenient source of high-quality protein.
For example, Biochem’s certified gluten-free grass-fed whey and organic vegan protein powders pack between 20-30 grams of clean protein per serving, taste great, and can be easily incorporated into a variety of recipes.
Do You Need to Take Protein Immediately After a Workout?
Not necessarily.
A 2023 review found that consuming protein post-workout, specifically at night, is most effective for muscle building.
However, a 2020 review showed the opposite, suggesting adequate protein intake throughout the day is what matters most, regardless of timing.
So, what should you do?
Experiment with timing to see what works best for you. Many people enjoy a protein shake after working out to boost their energy and refuel quickly.
Others may prefer to wait until they sit down for a meal to replenish their energy.
How Much Protein is Enough Post-Workout?
It depends on the intensity of your workouts and if you’re trying to build muscle.
Many health and fitness experts recommend 0.8-1 grams of protein, or more, per pound of ideal body weight for optimal muscle building.
Otherwise, the official Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound of body weight.
How to Find a Clean Protein Powder For Pre-Workout or Post-Workout Nutrition
Although the science on the best pre- and post-workout nutrition is far from settled, one thing is certain: protein plays a crucial role in muscle building, recovery, and weight management.
If you’re looking for a clean protein powder to fuel your workouts, check out Biochem’s Grass-fed Whey and Organic Vegan Protein Powders.
What makes our protein powders different?
- All are certified gluten-free
- Contaminant-tested for heavy metals, mold, bacteria, etc.
- Certified kosher
- All our whey is from grass-fed cows and is Certified vegetarian
- Naturally sweetened and unsweetened varieties
- No artificial flavors, sweeteners, preservatives, or additives
- Vegan protein powders are sustainably sourced with organic ingredients, have a complete amino acid profile, and are genetically verified vegan
Shop our certified gluten-free Whey Protein Isolates (sugar-free or naturally sweetened, grass-fed, and ultra delicious) or Plant Proteins (sustainably-sourced, genetically-verified vegan, and certified vegetarian) to learn more.
We also offer clean sports nutrition supplements, including Creatine Monohydrate, BCAA Powder, and more.
Looking for pre- or post-workout protein shakes, bowls, and snacks? Check out the following recipes:
- How to Make Your Own Vegan Protein Bars + Recipes
- 5 Warm Protein Shake Ideas And Recipes
- Carrot Cake Smoothie Bowl
- Cherry Banana Blossom Smoothie
- PBJ Protein Cups
References mentioned in this article:
- “The effect of acute pre-workout supplementation on power and strength performance”. Journal of the International Society of Sports Nutrition.
- “Caffeine: How much is too much?” The Mayo Clinic.
- “Fasting Before Evening Exercise Reduces Net Energy Intake and Increases Fat Oxidation, but Impairs Performance in Healthy Males and Females”. International Journal of Sport Nutrition and Exercise Metabolism.
- “Lipid Metabolism Links Nutrient-Exercise Timing to Insulin Sensitivity in Men Classified as Overweight or Obese”. The Journal of Clinical Endocrinology & Metabolism, Volume 105, Issue 3, March 2020, Pages 660–676
- “Body composition changes associated with fasted versus non-fasted aerobic exercise”. J Int Soc Sports Nutr.
- “International society of sports nutrition position stand: nutrient timing”. Journal of the International Society of Sports Nutrition Volume 14, 2017 - Issue 1.
- “Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy”. Frontiers in Physiology.
- “The Role of Protein Intake and its Timing on Body Composition and Muscle Function in Healthy Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials”. J Nutr.
- “Arsenic, Lead Found in Popular Protein Supplements”. Consumer Reports.