Should You Eat Protein Before or After a Workout?

Protein is having a major moment right now—and deservedly so. After all, the macro is necessary to drive muscle gains, help you feel full, and support bone health, among other benefits. But if your goal is to build strength, you might wonder how timing plays into your intake of this powerhouse nutrient: Should you eat protein before or after a workout? 

We spoke with two sports dietitians about how to structure meals and snacks around exercise, plus when to prioritize protein compared to other necessary nutrients so you get the most out of your workouts. Here’s what you need to know.

Should You Eat Protein Before or After a Workout?

Generally, experts recommend eating protein after a workout.

“I look at protein as a muscle-building nutrient,” says Amy Stephens, RDN, a sports dietitian for New York University’s track and field team. “I don’t look at it as an energy source.” Carbohydrates, on the other hand, are the macronutrient she recommends focusing on before exercising.

That’s the same position sports dietitian Kelly Jones, RD, takes with her athletes. “Carbs are the most efficient and preferred source of energy for exercising muscles, especially when wanting to maintain moderate to high intensities for a half hour or more, as would be the case with cycling, running, cardio classes, and group strength training workouts,” she says. “The same goes for moderate-intensity endurance exercise over an hour.” 

That said, there are certain situations in which eating protein before a workout may make sense.

Tips for Eating Protein Before a Workout

What you eat before a workout is the difference between feeling energized and feeling like there’s a rock in your stomach mid-sweat. Many factors play into what’s best to fuel up on and when, including the length of your training session and the time you have between eating and exercising, Jones says. Here’s what to know about eating protein before a workout:

1. Consider the Timing of Your Workout

How much time do you have before you start your sweat session? That’s the first factor to consider.

If You Have About an Hour to Spare:

If you’re going to work out within the hour, eating protein pre-exercise isn’t necessary—and could even backfire. That’s because protein paired too close to a workout doesn’t leave enough time for your body to digest and metabolize it. “The protein train has left the station. You won’t benefit from protein at that time,” Stephens says, adding that loading up on protein shortly before exercising can also cause digestive distress.

As for what to eat before a workout instead? Aim to consume carbohydrates for the energy to get through your training session. Stephens recommends looking for something that’s high-carb, low-fat, low-fiber, and has a small amount of protein, such as a banana or another piece of fruit, a frozen waffle, or a piece of toast with a small spread of peanut butter. 

If You Have About Two Hours to Spare:

Two hours is plenty of time to digest the food you eat before a workout, meaning it won’t just sit around in your stomach mid-exercise. With a couple of hours to go before you get moving, a small or snack-sized meal with protein and carbs can work—think a peanut butter sandwich or a banana and a Clif Bar, Stephens advises. 

There’s no set rule for exactly how much carbohydrates and protein you should eat around this pre-exercise timestamp, but if you’re looking for a general guideline, a snack might have 30–45 grams of carbohydrates and 20 grams of protein. But remember, everyone’s needs are different. “I’d rather have athletes focus on the mental prep needed to crush their workout than hitting macronutrient numbers,” Stephens says.

If You Have Three or Four Hours to Spare:

Have a few hours (or more) to spare before starting your run, ride, or lift? That’s ample time to have a regular meal that contains protein, carbohydrates, and fat. 

“Your body will digest a mixed meal without gastrointestinal issues, and you’ll have energy available to you when you start the workout,” Stephens says. “I advise my athletes to adjust what they eat based on their hunger levels,” she says. “Flexibility in an eating plan is important.” 

Again, there’s no definitive rule for exactly how much carbohydrates and protein to consume during this pre-workout time window, but a meal may contain about 45–90 grams of carbs and 20–40 grams of protein, Stephens notes. 

2. Consider the Duration of Your Workout 

The longer you move your body, the more energy it requires. But in many instances, you may not need to eat anything before exercising if you don’t want to. 

For Workouts About 70 Minutes or Less:

Unless you’re hungry, you don’t need to make yourself eat something if your workout will be about an hour long. “If you feel hungry, the best option is carb-rich food,” Stephens says. 

For Workouts 90 Minutes or More:

When consumed before a long workout, protein can be beneficial to prevent some of the normal muscle breakdown that occurs during exercise, Stephens says. Remember, while “muscle breakdown” may seem scary, it’s actually a good thing in this case, as it stimulates change and growth. However, if you’re doing an especially long workout—think 90 minutes or more—then adding more protein can help prevent further muscle breakdown and may be beneficial, Stephens says.

If you decide to reach for protein before a workout, peanut butter on a rice cake or higher-protein nuts (like pistachios or almonds) with a banana are good options, Jones says. Yogurt and cereal may also be a good idea, but evaluate how your body responds to certain foods, like dairy, before exercise, and make adjustments to your pre-sweat bites when needed. Other options, Jones says, may be homemade oats, nut butter, seed bites, or protein bars. 

Again, make sure you save enough time—about two hours—between eating and exercise to properly digest protein, especially if you’re going for more protein-rich choices.

Tips for Eating Protein After a Workout

Protein should be especially prioritized after a workout. “During workouts, especially where you’re lifting or doing heavy cardio, the stress from exercise breaks down the muscle,” Stephens says. “When you recover with food and rest, your muscles get stronger and grow.” And protein is particularly needed during this muscle-building phase. 

Here are a few tips for fitting in that all-important post-workout protein:

1. Eat Within an Hour or Two, If Possible

Lifting weights, pounding out push-ups, cycling hard uphill, or raising the incline on the treadmill provides the stress needed to adapt and get stronger. And when you’re done with those tough but helpful workouts, your body is ready for food to help kickstart recovery. “Within the first hour, your body is shifting into the recovery process,” Stephens says. “This is an anabolic window where the body will absorb more nutrients.”

That said, don’t put too much pressure on yourself to eat within exactly 60 minutes. Jones actually extends her post-exercise fueling window to two hours of completing your workout, but she also notes that you may need food sooner if you exercised on an empty stomach in the morning. “While muscle protein repair occurs around the clock, the sooner you eat, the better to kickstart the recovery process and ensure you’re supporting normal appetite cues,” she says.

Stephens advises taking advantage of that post-workout window by eating both carbohydrates (which replenish your body’s glycogen, or energy, stores), and protein (which works to repair and build muscle). Her go-to recommendations are eggs and toast or yogurt with fruit and granola, but other great things to eat after a workout include whole-wheat pasta salad or quinoa with roasted veggies and meat or fish. Stephens notes that a protein shake can be OK if you’re in a pinch, but she prefers to fuel up with food when you can. 

Whatever you nosh on, aim to snag 20–40 grams of protein in your post-workout meals to help your muscles recover and to keep your energy, mood, and focus high, Stephens notes. (Want to get more specific? Research in the Journal of the International Society of Sports Nutrition suggests consuming at least 0.4 grams of protein per kilogram of body weight per meal, spread across four meals throughout the day. For reference, if you’re 140 pounds, that’s about 25 grams of protein per meal.)

2. Consider Your Hunger

The intensity of your workout impacts how you fuel up afterward. Easier or active recovery workouts, for instance, don’t put as much stress on your muscles, so there’s less of a need for protein post-workout, Stephens says. In this scenario, your best bet is to let your hunger guide you toward a nutritious, balanced meal that sounds good to you.

Another common issue: Longer, more intense bouts of exercise can suppress your hunger and, as a result, food just might not sound appealing. In that event, a protein shake or fruit smoothie with the addition of whey protein powder may feel lighter and more appetizing to you, Stephens says. (Side note: It’s smart to select a protein powder from the National Sanitation Foundation’s Certified for Sport® directory if you use one.)

3. Keep Eating Protein 

Remember, your body doesn’t stop repairing after the anabolic window ends. Data shows that protein intake for 24 hours following exercise aids in this process. “We put a lot of emphasis on pre- and post-workout meals, when the foods we eat the rest of the day have an impact on our energy levels and recovery, too,” Jones says. “Spreading protein intake into at least four meals and a snack each day is likely the best way to optimize muscle repair and lean body mass, while also aiding in satiety and fullness,” she explains. 

Although the Recommended Dietary Amount (RDA) for protein is set at 0.8 grams per kilogram of body weight each day, experts generally advise you eat more than that—especially if you have an active lifestyle. “I recommend active adults consume anywhere from 1.2–2 grams per kilogram of body weight in protein per day, depending on their training program, stage of life, and non-exercise daily activities,” Jones says. 

If you have any questions about how much protein is right for you, working with a registered dietitian can help you set goals and determine a balanced eating plan. 

The Takeaway

Protein is best consumed shortly after a workout to repair and build muscle. Eating too much protein shortly before a workout can lead to digestive distress, impacting your ability to push hard during exercise. If you do eat protein before a workout, make sure it’s at least a couple of hours in advance so your body has time to digest it. All that said, experts say the best source of fuel before exercise is carbohydrates.

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.