Carbs are most important but a little protein is a good idea in a pre-workout snack. Some argue for packing the protein in right before or after a workout but the experts these days advocate
So, including other sources of protein in your diet is crucial ( 2 ). Summary. Muscle-protective benefits of BCAA supplements may be more likely if you take 91 mg per pound (200 mg per kg) of body
Pre-Workout Protein Benefits. Eating protein before a workout will help activate muscles, minimize mid-workout hunger cravings, and help reduce muscle breakdown and soreness. For pre-workout protein, aim for 15 to 20 grams of protein (and 25 to 30 grams of carbs) about 30 to 45 minutes before your workout. Fuel your workout. The brain, body If you choose to swim for 2 or more hours, you will need to plan ahead. Have a solid meal 4-5 hours before your workout, and top off your energy stores with a carb and protein-heavy snack about 90 minutes before your workout. Snacks can include: A cheese stick and crackers. A piece of fruit with yogurt.

Eating Before Your Workout. You can eat a balanced meal that includes bananas or other fruit before a workout at least two hours prior to physical activity. Your body will benefit from a meal that includes protein, such as lean meats or fresh fish, carbohydrates and good fats. Eating too much in the hour leading up to your workout puts you at a

There are many other benefits, as well. Studies have shown that pre-workout protein intake will increase resting energy expenditure by an average of 6-6.5% for up to 48 hours.[1] Pre-workout protein will also blunt cortisol through the day, an effect that wasn't seen in control groups that were fasted or had ingested carbs only.
Building Muscle Nutrition. Some people say you absolutely need to eat protein before your workouts to maximize muscle and strength gains. Others say eating before you train doesn’t matter, but eating after is vital. Others still say neither of these “feeding windows” matter, and that you just need to make sure you’re eating enough
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    • is protein good before a workout