Protein Before or After Workout?

Should you take protein before your workout? Is it also important to take it after your training?

As I've mentioned before, pre and post workout nutrition are some of the most over-hyped, over-analyzed aspects of training and nutrition. Some would have you believe you can't grow unless you consume just the right combination of nutrients before and after you go to the gym. 

One study in particular sheds light on this. Thirty-three men were randomly divided into two groups. One group took a protein supplement in the morning and evening. The second group took a protein supplement immediately before and after training. There was a third group (a control group) of seven men who didn't use any nutritional supplements. All subjects did resistance training for ten weeks.

The result:

All three groups made improvements in strength (one-rep max) and power, with no significant difference between groups. 

None of them made significant changes in body composition.

The conclusion:

Results indicate that the time of protein-supplement ingestion in resistance-trained athletes during a 10-wk training program does not provide any added benefit to strength, power, or body-composition changes.¹

My Thoughts:

I can't say I'm really surprised here. After reading How Much Protein I've seen just how much of what I've read in bodybuilding magazines, etc. is all unsubstantiated hype.

Yes, you need to get adequate protein.  But the amount and the importance of the timing have been blown out of proportion.


Reference:
1. PubMed.gov: Effect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men.