There’s long been talk about the anabolic window, but what about protein before working out? In his latest Arnold’s Pump Club newsletter, Arnold Schwarzenegger tackled this topic, revealing the benefits of consuming protein before exercise.
With years of experience building muscle, Arnold Schwarzenegger has curated countless studies geared toward optimizing fitness. He’s been open about the power of various protein sources, such as legumes, nuts, and seeds, which he’s shared can even have anti-aging benefits.
Oftentimes, all we think about is the protein shake post-workout, but Schwarzenegger points out research on consuming the all-important macronutrient before exercise. Not only can it aid performance, but he contends it can also help significantly with recovery and soreness.
Arnold Schwarzenegger Breaks Down Performance Benefits of Ingesting Protein Before Working Out
According to Schwarzenegger, consuming protein before working out may be just as important as post-exercise.
Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!
“The Benefits of Pre-Workout Protein
Most athletes obsess over what to eat after a workout. But new research says what you eat prior to exercise could help you perform your best — and improve on your next workout too.Scientists found that increasing protein before a workout leads to significantly less muscle fatigue and faster recovery.”
A study looked at two groups: one that consumed 60% of their daily protein two hours before training and another that ate their protein spread out through three meals, accounting for 33% of their daily total. They monitored subjects’ muscle fatigue, recovery, and perceived fatigue, along with their jumping and sprint metrics.
“The study was interesting because the scientists had everyone consume the same amount of total protein per day.
The difference was that one group had 60 percent of their total protein for the day about 2 hours before exercise, while the other group had an equal amount of protein spread through three meals (about 33 percent of their daily protein before a workout).”
Researchers tracked markers of muscle fatigue and recovery, including performance in jump tests, sprint time, and subjective fatigue ratings.
The higher protein group displayed less muscle fatigue during exercise and one or two days removed from training. They were also less sore.
“The high-protein group reported significantly lower levels of muscle fatigue during exercise and at 24 and 48 hours after training. They also reported feeling less sore and more recovered.”
Researchers believe that protein consumed before strenuous activity helps “prime” muscle protein synthesis and improve amino acid availability during and after the event—making it easier for your body to repair damage and bounce back quicker.
Schwarzenegger clarified that any protein source will do, not just shakes.
“That doesn’t mean chugging shakes all day. Any type of protein works. And the study suggests that bumping up how much protein you eat prior to a workout, relative to your other meals, could be beneficial.
Remember, the total protein you eat in a day is still most important to your overall goals.”
You can also follow us on Twitter, Facebook, Instagram, and
YouTube for even more content.
