Why is it Important to Take Protein Correctly?

Protein is the main building block for muscles. Proper intake before and after workouts contributes to: ✅ Increased muscle mass ✅ Faster recovery ✅ Improved athletic performance

A scientific study published in the Journal of Applied Physiology confirmed that regular protein intake after exercise significantly increases muscle mass and strength (Journal of Applied Physiology).

Protein Intake Before a Workout

Why Take Protein Before a Workout?

Before physical activity, it is essential to supply the body with amino acids to: ✅ Prevent catabolism (muscle breakdown) ✅ Maintain energy levels ✅ Enhance workout performance

A study published in Sports Medicine showed that consuming a protein shake before a workout improves endurance and boosts energy levels (Sports Medicine).

Which Protein is Best Before a Workout?

🔹 Whey protein (concentrate or isolate) – quickly absorbed and rich in amino acids. 🔹 Casein – digests slower, suitable if the last meal was 2-3 hours before. 🔹 Protein shakes with carbohydrates – provide extra energy for intense workouts.

📌 When to Take? 30-60 minutes before a workout to allow protein absorption.

Protein Intake After a Workout

Why Take Protein After a Workout?

After physical exertion, the body urgently needs protein for recovery: ✅ Stimulates muscle growth ✅ Prevents catabolism ✅ Accelerates energy replenishment

A study published in the International Journal of Sport Nutrition confirmed that consuming a protein shake within the first hour after training significantly reduces fatigue and speeds up muscle tissue regeneration (International Journal of Sport Nutrition).

Which Protein is Best After a Workout?

🔹 Whey isolate or hydrolysate – absorbed within 15-30 minutes. 🔹 Casein – suitable for prolonged muscle protein supply. 🔹 Protein-carb blends – help quickly restore energy stores.

📌 When to Take? Within 30-45 minutes after a workout to activate anabolic processes.

Optimal Protein Dosages

💊 Before workout: 20-30 g 💊 After workout: 25-40 g

Scientific Studies on Protein Intake Before and After Workouts (USA)

Scientific Studies 1. Protein After a Workout and Muscle Growth A study published in the Journal of Applied Physiology found that regular protein intake after exercise significantly increases muscle mass and strength. Consuming 20-30 grams of high-quality protein immediately after training is optimal for activating muscle protein synthesis (Journal of Applied Physiology).

Scientific Studies 2. Timing of Protein Intake and Its Effect on Muscle Hypertrophy A study in the American Journal of Clinical Nutrition found that consuming protein immediately after a workout promotes faster muscle recovery and reduces soreness. This highlights the importance of consuming protein during the “anabolic window” for optimal recovery (American Journal of Clinical Nutrition).

Scientific Studies 3. Protein and Maintaining Muscle Mass with Age A study published in the Journal of the American Geriatrics Society found that increased protein intake helps prevent sarcopenia (muscle loss) in older adults. This highlights the importance of adequate protein consumption throughout life (Journal of the American Geriatrics Society).

Conclusion

Proper protein intake before and after workouts is a key element of sports nutrition. Scientific studies from the USA confirm that consuming protein before physical exertion helps improve endurance and prevents muscle tissue breakdown. Taking protein after workouts speeds up recovery and promotes muscle growth.

The optimal choice of a protein product depends on individual goals: whey isolate is best for quick absorption, while casein is ideal for gradual muscle nourishment. Regular consumption of high-quality protein at the right time will help achieve maximum training results and maintain a healthy muscle balance.

📌 Where to Buy Quality Protein?

• For Ukraine: MST Nutrition Proteins
• For Europe: MST Nutrition Protein

Choose certified products that match your needs and train effectively! 💪