Edwina Raj, Head of Services – Clinical Nutrition & Dietetics, Aster CMI Hospital, Bangalore, clarified that the suggestion to avoid protein before training is not fully advisable, but it does have some practical reasons behind it.

“Eating protein right before a workout can cause problems because protein takes longer to digest than carbohydrates, and your body needs time to break it down. When you start exercising too soon after eating protein, your stomach is still working hard on digestion, so you may feel heavy, bloated, or uncomfortable during training,” she said, adding that this can reduce your performance because your body is dividing energy between digestion and movement.

Another reason is that protein does not give quick energy for exercise. Raj said that your muscles mainly use carbohydrates for fast fuel, especially during intense or high-energy workouts. “If you rely on protein before training, you may feel low on energy, tired, or slow, which can affect how well you perform. This is why many people prefer a small carbohydrate-rich snack before exercise instead of a protein-heavy meal,” she said.

Raj mentioned that while there is also no strict scientific rule that says you must take protein just before training to build muscle, most research shows that what really matters is your total protein intake throughout the day, not the exact timing. So, taking protein before a workout does not give a special benefit, and taking too much too close to training may cause discomfort.

Eating an adequate amount of protein and switching between animal and plant-based sources can lead to muscle gains (Source: Freepik)

What about having protein after training?

CV Aishwarya, a clinical nutritionist and lecturer at Sri Ramachandra Institute of Higher Education and Research, Chennai, said that it is also not strictly necessary to consume protein immediately after a workout. However, ensuring adequate protein intake within a reasonable timeframe does support better muscle repair and recovery.

“Earlier research proposed a narrow 30 to 45 minute ‘anabolic window’ post-exercise. More recent evidence shows that this window is much broader, extending up to 2 hours, and in some cases even 4 to 6 hours, depending on when you had your last protein-rich meal,” she told indianexpress.com.

While eating an adequate amount of protein and switching between animal and plant-based sources can lead to muscle gains, what is important that you consistently challenge muscles with resistance training to build muscle pretty effectively regardless of protein source. Distributing high-quality protein intake fairly evenly throughout each day and consuming 20-30g within a couple of hours post-strength training is what actually matters in the long run, she said.

“In simple terms, you do not need to completely avoid protein before training, but it is better not to eat a heavy protein meal right before you start. A gap of 1–2 hours help digestion and gives you better energy and performance,” concluded Raj.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.