However, there is also a case for taking protein before working out, particularly if you’re on a low-calorie or low-carb diet.
“Taking protein alone before a workout is extremely beneficial during a low-carb diet,” explains nutritional consultant Mike Roussell, Ph.D., in the article “Should I Drink Protein Before or After a Workout?” Taken at this time, he says, the supplement “leads to an increase in fat oxidation (fat burning) during high-intensity exercise like interval training or metabolic resistance training.”
If you’re living the low-carb life, there are even low-carb protein powders specifically made to match up with your dietary preferences.
Don’t like having that shake sloshing in your stomach during training? Roussell recommends taking isolated branched-chain amino acids instead. A number of other experts also recommend essential amino acid (EAA) blends, which contain the three branched-chain amino acids as well as the other six essential aminos, but Chris Lockwood, Ph.D., CSCS, says that EAAs and BCAAs should have similar effects in most people.