Total intake wins
Hitting 1.6 to 2.2 g of protein per kg of bodyweight across the day matters far more than whether it lands pre or post. Nail the daily number first, then worry about timing.
Should I eat before or after training?
Both matter less than your total daily protein and calories; eat protein and carbs within a few hours either side.
The quick answer
The anabolic window is much wider than people think, so exact timing barely matters if your daily protein and calories are on point. Eat a meal with 30 to 50 g protein and some carbs in the few hours before you train for energy, and another in the few hours after. If you train fasted and feel weak, a pre-workout meal will help more than a post one.
How to think about it
Pre-workout fuel
A meal 1 to 3 hours before with protein and carbs gives you energy and reps in the tank. If you train early and cannot stomach food, a small snack or a shake works.
The window is hours wide
You do not need to slam a shake in 30 minutes. As long as you eat protein within a few hours on either side, muscle protein synthesis is covered. Consistency across the day beats any single meal.
Do this
- Hit daily protein first1.6 to 2.2 g per kg bodyweight is the priority over timing.
- Eat carbs and protein pre-liftA meal 1 to 3 hours before fuels harder sets.
- Refuel within a few hours afterNo 30 minute panic; a normal meal post-session is fine.
Keep going
How SUUPR helps
Both matter less than your total daily protein and calories; eat protein and carbs within a few hours either side.