The timing of protein intake depends on your goals: consumption after training is prioritized for muscle health (especially with age), whereas a pre-workout meal is useful for optimizing physical performance.

noli's read

Dr. Lyon emphasizes the catabolic nature of exercise and the importance of the post-workout window for protein synthesis, a concept supported by scientific literature. A meta-analysis published in the Journal of the International Society of Sports Nutrition confirms that while total daily protein intake is the dominant factor for hypertrophy, consuming protein around training may offer a marginal benefit for recovery and muscle adaptation. The idea that performance requires prior energy intake (pre-workout) is also validated by numerous randomized controlled trials (RCTs) showing the utility of carbohydrates for maintaining intensity during prolonged efforts. The focus on aging is relevant, as observational and clinical evidence indicate increased anabolic resistance with age, making strategic protein distribution crucial. The discussion here remains very balanced and consistent with the current consensus, without miraculous promises or excessive generalization.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015