Protein Timing to Perform: When and How Much?
When it comes to building muscle, recovering faster, and performing at your best, protein timing for workouts is a crucial concept. Knowing when to consume protein, as well as how much, can make all the difference in achieving your fitness goals. In this blog, we’ll break down protein timing—before, during, and after workouts—and show how Roam Grass-Fed Protein Bars are the perfect solution for each stage.
What Is Protein Timing?
Protein timing refers to the strategic consumption of protein around your workout to optimise muscle protein synthesis (MPS), energy levels, and recovery. While total daily protein intake is essential, when you consume protein can significantly influence performance and recovery outcomes.
The Three Phases of Protein Timing
Pre-Workout: Fuel for Performance
Eating protein before a workout ensures your muscles have access to amino acids, helping to reduce muscle breakdown during exercise and maintain energy levels.
Ideal Timing: 60–90 minutes before your workout.
What to Eat: A combination of protein and carbs is ideal. Protein provides amino acids for muscle repair, while carbs fuel your energy stores.
Scientific Insight: A study in the Journal of the International Society of Sports Nutrition found that pre-workout protein reduces muscle damage and supports better recovery - Journal of the international society of sports
Roam Bars for Pre-Workout: With 20g of grass-fed protein and no added sugars, Roam bars deliver high-quality protein without the risk of an energy crash. Pair a Roam bar with a banana for the perfect pre-workout snack.
During Workout: Sustained Energy
For longer or high-intensity sessions, consuming protein during your workout can help maintain energy levels and reduce muscle breakdown, particularly for endurance athletes.
Ideal Timing: For workouts longer than 90 minutes, small amounts of protein paired with carbs can be consumed every 30–45 minutes.
What to Eat: Easy-to-digest options like protein powders mixed with water are typically recommended during workouts.
Scientific Insight: Research from The International Sports Nutrition Institute suggests that combining protein and carbs during exercise improves endurance and recovery - The International Sports Nutrition Institute
Roam Bars During Training: While not always practical for mid-session consumption, Roam bars can be a great option for breaks during long training sessions or for lighter, intermittent activity days.
Post-Workout: Recover and Rebuild
This is the most critical phase for protein consumption. Post-workout protein replenishes amino acids lost during training and helps repair and rebuild muscle tissue.
Ideal Timing: Within 30 minutes to 2 hours after your workout.
What to Eat: Fast-digesting protein paired with carbs is ideal. Protein supports muscle recovery, while carbs restore glycogen stores.
Scientific Insight: A study published in the National Institutes of health found that consuming protein post-workout enhances muscle protein synthesis and speeds recovery across all sports & activities, not just body building - NIH
Roam Bars for Recovery: With their convenient size, high protein content, and clean ingredients, Roam bars are an easy post-workout snack to kickstart recovery. Pair one with a piece of fruit for added carbs and faster glycogen replenishment.
Quick Tips for Busy Gym-Goers
Remember: Spread your protein intake evenly throughout the day in 20–30g servings to maximise muscle protein synthesis.
Why Roam Bars Are a Reliable Option at Every Stage
Roam Grass-Fed Protein Bars are designed to support your performance and recovery at every phase of your workout routine:
Pre-Workout: Provides 20g of grass-fed protein to fuel muscles and prevent breakdown during exercise.
During Workout: A clean, portable option for longer training sessions or breaks between workouts.
Post-Workout: A fast, convenient way to replenish protein stores and kickstart recovery without added sugars or artificial ingredients.
Additionally, Roam bars are low-calorie (120 calories per bar) and free from artificial additives, making them a versatile, guilt-free option to incorporate into your protein timing strategy.
Timing your protein intake strategically around your workouts can make a significant difference in how you perform, recover, and progress toward your fitness goals. By focusing on the key phases—pre, during, and post-workout—you can ensure your muscles have the fuel they need to thrive.