Workout done. You now have exactly 14 minutes to drink a protein shake or everything is lost. Relax. No. The so-called nutrient timing window is much less dramatic than gym-changing-room mythology would have you believe.
Protein before or after a workout?
Either can work. Sports nutrition literature indicates that resistance training and protein intake work together to support muscle protein synthesis, and consuming protein before or after training can both be relevant. Total daily protein intake is therefore a more important question than whether you bit into your protein bar at 17:03 or 17:47.
What should you eat before training?
One of the most important factors is what your stomach tolerates well. A large, heavy meal shortly before an intense workout does not work for everyone. If you choose a snack, make it something you enjoy and that fits the occasion.
Protein BAR – practical when you’re on the go.
Protein POPS – when you want a sweet, crunchy snack experience.
Protein CEREAL – when you have more time before training and would rather eat a small meal.
And after training?
After a workout is a convenient time to get some protein in. Tasty Nanosupps options include Chunky Cookie Dough 16 g, Chunky Peanut Caramel 16 g, Glazed Cinnamon Roll 16 g, Fudge Brownie 15.6 g and Maple Syrup Pancake 14 g of protein per bar. If you prefer your protein in liquid form, Caramel Popcorn Whey contains 25.3 g per 35 g serving.
The short answer
Before training: choose something your body tolerates well and that fits your day. After training: it can be a good opportunity for a protein-containing meal or snack. More important than the stopwatch is your total daily diet. So yes, you can shower first. The protein bar will wait.
Sources and professional background
Jäger R. et al. – ISSN Position Stand: Protein and Exercise.
