Research
Macro partitioning
Pre-exercise protein ingestion can sustain elevated amino acid levels into the post-exercise period, rendering immediate post-exercise protein dosing redundant for most trainees.
If you eat a protein-rich meal 1-2 hours before your workout, you do not need to rush to drink a protein shake immediately after. The amino acids from your pre-workout meal will still be circulating and supporting muscle repair for hours after you finish training.
GoodQualifiesHIGH confidence
These data indicate that even minimal-to-moderate pre-exercise EAA or high-quality protein taken immediately before resistance training is capable of sustaining amino acid delivery into the post-exercise period.
Why this rating
Supported by acute studies showing sustained amino acid levels post-exercise when pre-exercise protein is consumed.
Source
Nutrient timing revisited: is there a post-exercise anabolic window?
Alan A. Aragon et al. · Journal of the International Society of Sports Nutrition · 2013
narrative_reviewCited 136×
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