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Is it best to eat protein before or after a workout? Or does it matter at all?

When it comes to building muscle, the total amount of protein you eat throughout the day matters more than the exact timing.

Chase Morlock

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At Rise, we talk a lot about the importance of prioritizing protein in your diet. There are so many benefits to eating a high-protein diet, and especially when you're strength training and focused on building muscle mass while losing weight. But does it matter when you eat protein during the day? When it comes to building muscle, is it best to eat protein before or after the workout? Or does it matter at all?

In general, the total amount of protein you eat throughout the day matters more than the exact timing. That said, timing your protein intake around workouts can help maximize muscle repair and growth. Here are the most important things to keep in mind:

  • Eating protein after a workout tends to be most important because strength training creates small tears in the muscle fibers, and protein helps repair and grow those fibers stronger.

  • Aiming for 20–50g of protein within 60 minutes post-workout is ideal for muscle recovery and growth.

Eating protein before a workout is less critical, but having a meal or snack with 15–30g of protein 1–2 hours before training can help improve performance and prevent muscle breakdown during the workout.

The key takeaway: Hitting your daily protein target (usually around 0.8–1.2 g of protein per pound of body weight for muscle building) is more important than obsessing over timing. But having protein both before and after workouts can give an extra edge in recovery and muscle building.

For a more in-depth read regarding the ideal amount of protein you should be eating, as well as ideas of high-protein foods to include in your diet, head to this blog written by Coach Ellie. We know nutrition can feel like a confusing part of the health equation if it's new territory to you, but it is such an important topic. We'd love to help equip and empower you to take control of your nutrition! To chat with one of our knowledgable nutrition coaches about the best plan for you, head here to set up a free consultation.