There is no clear recommendation for an exact time when you should consume protein before training. We know that proteins are important for muscle regeneration and muscle building. However, that is only half the truth. Proteins also support regeneration, immune protection and the body's immune response to stress. If used correctly, there is no reason for endurance athletes to be afraid of unwanted heavy muscle building. However, some guidelines can be derived:

Before training

Taking protein before training is most effective when done well in advance:

3-6 hours before training : This gives the body enough time to digest and absorb the proteins.

Immediately before training

It is not recommended to take proteins directly before training:

• A full stomach with a protein shake can have a negative effect on training. However, a shake can have a positive effect on the anabolic metabolism during basic training.
• Possible consequences include discomfort and reduced motivation.

Before a competition

It is not recommended to eat a high-protein meal before a competition. Proteins require energy to metabolize and they also take too long to be fully processed. Before a competition, you should therefore eat very light food around 3 hours before the start. For example, a coffee or espresso and untoasted wheat toast with honey. No whole grain products or muesli.

After training/competition

After training, it is a good idea to drink a protein-carbohydrate drink such as our ERHOLUNG product to help you recover and quickly replenish your glycogen stores. This not only stimulates the repair processes in your muscles, but also provides a complex combination of antioxidants that support your immune system.

Optimal time window: Within 2 hours after exercise. The sooner the better!

Conclusion

Protein intake before training is not as crucial as often thought. However, after training, a supply of a protein-carbohydrate drink is actually crucial for recovery and can also aid sleep. Regardless, it is especially important for athletes to ensure a balanced diet throughout the day, with particular attention to protein intake after training to aid recovery.