Consider mixing in a protein shake before or after your workout. Timing isn’t as important as total protein consumed over the course of a day when it comes to building muscle and recovery. Think of a shake as a way to get good protein when you can’t afford/don’t have time to make a good meal.

This would be another good protein option before a workout because it slowly feeds your muscles over time. So, if you're planning on a longer cardio or training session, this is your best bet! Casein protein is also high in glutamine which will help your body recover faster and it will also boost your immune system.

The goal of post workout nutrition is to eat adequate macronutrients before, during—and especially after—exercise. Research has shown that when consuming more than 1.2 grams of carbohydrates per kilogram of weight per hour is adequate to restore glycogen stores without additional protein.

Half an hour before a workout is also a good time to have a cup of coffee, Jones says hard-boiled eggs are a nice way to get an easy-on-the-belly protein hit before a workout—not to mention Research has shown gains of up to 0.9kg–2.2 kg (2-5lbs) more in athletes who supplement with creatine over a period of several months compared to those who don’t. 2. The best time to take creatine is 30 minutes before a workout. It’s also good to include in your recovery shake or post-workout meal, when muscles are growing and rebuilding
Eat a snack 30-60 minutes before the start of a workout to give you the energy needed. Tolerance varies. Remember, everybody is different, so everyone will have a different tolerance for food before working out. It will take a bit of trial and error, but keep at it until you find a time that works best. For snacks: Start with the 30-minute mark.
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is protein good before or after a workout