Protein timing and recovery

Most of us know we need protein to recover from training, but there's a lot of back and forth about timing. You might have heard that having protein 1-2 hours before training gives you an edge because those amino acids will be ready in your bloodstream when you need them most.

While this makes sense in theory, what actually matters most is simpler: how much protein you're getting throughout the day. The research is pretty clear on this - your total daily protein intake is what drives recovery and adaptation. This doesn't mean pre-workout protein is useless - having some protein with carbs before training can help fuel your workout and start the recovery process. But it's not worth stressing over if it doesn't fit your schedule.

Think about it this way: your body is constantly breaking down and rebuilding muscle. Training increases this process, but it's happening all day. This is why consistency in your nutrition matters more than perfect timing.

If you want to add pre-workout protein to your routine, great. But focus first on hitting your daily protein needs - that's what's going to make the real difference in your recovery and progress.