Whey protein before a workout?

Contents 8 sections

• Whey before or after training: what the studies show
• When whey before your session really is useful
• How much whey before your session, and how to make it
• Can you have a shake before AND after your session
• The best wheys to take before training
• What other products should you take before a session
• Our verdict: before, after, or both
• Frequently asked questions

Interactive quizWhich whey is right for you?3 questions, 30 seconds, and we point you to the right guide.

Question 1 of 333%

What is your main goal?

💪 Build muscle (bulking)🔥 Lose fat while keeping my muscle🏃 Recover better, top up my diet🌱 I am a beginner, I just want to choose well

The “after the session” shaker reflex is so ingrained that people forget there is another option. Taking your whey before you head to the gym has its advantages, and the science does not disagree. You just need to know when, how much, and in which situations it genuinely makes sense.

This guide deals only with taking it before training. For spreading your intake across the whole day, see our main guide to when to take whey.

⚖️ Whey before or after training: what the studies show

Two trials asked the question head-on. In the first, a whey solution taken either just before or just after a leg session pushed net muscle protein balance into positive territory in both cases, with no significant difference (Tipton et al., 2007).

The second followed 21 trained men for 10 weeks: 25 g of protein taken either just before or just after the session produced similar gains in strength and muscle (Schoenfeld et al., 2017). The authors see this as evidence that the “anabolic window” is far wider than half an hour.

The ISSN position stand on protein (2017) points the same way: the benefits are there whether the protein is taken before or after the session, and the anabolic effect of exercise lasts at least 24 hours, even though it fades with time. The choice therefore comes down to your tolerance and your schedule.

🎯 When whey before your session really is useful

The ISSN position stand on nutrient timing specifies that the size and the timing of the meal taken before exercise determine how much the protein taken afterwards matters. In other words, the pre-session shake counts most when your last meal is a long way behind you.

• Training early in the morning: you have eaten nothing since the previous day, and a quick shake is easier to digest than a full meal.
• A late-afternoon session, several hours after lunch, with no snack in between.
• No time after the session: if you go straight on to work or onto a train, you may as well take your protein beforehand.
• Not much use if you have just had a high-protein meal: in that case, simply save your shake for later.

That said, a whey shake before your session is not an energy drink. Whey contains very few carbohydrates: if you need energy, add a piece of fruit such as a banana instead. For a brand with a simple, readable formula, we recommend Nutripure whey, which ships from France:

🥤 How much whey before your session, and how to make it

The ISSN puts the useful dose per serving at between 20 and 40 g of protein, which is roughly 0.25 g per kilo of body weight. A standard 30 g scoop of powder falls inside that range. What really counts is your total for the day: work it out with our guide to how much whey per day.

Before exercise, make your shake with water rather than milk: it is lighter and it avoids the lactose in milk. If you digest whey concentrate badly, an isolate, which is almost lactose-free, is more comfortable; see when to take whey isolate. For the right liquid volumes, see our guide to mixing whey with water.

In the trials quoted above, the shake was taken just before the session. If you feel heavy or bloated during your workout, simply take it earlier or move it to after training: the results will be the same.

🔁 Can you have a shake before AND after your session?

Yes, as long as you do not double your dose for no reason. If one scoop of whey is enough to top up your day, split it: half before, half after. If your requirement justifies two shakes, place them around the session and keep 20 to 40 g per serving.

The ISSN advises spreading your intake across regular servings every 3 to 4 hours through the day. Two shakes back to back around a single session show no demonstrated advantage over one shake and a proper meal. The other slots have their own guides: whey before bed and whey on rest days.

🏆 The best wheys to take before training

Before a session, go for a whey that mixes well with water and that you digest without trouble. The table below lists the wheys from our selection of the best whey:

Nom du produit	Marque	Avantages	Lien produit
🥇 Whey Isolate Native	NUTRIPURE	Isolat natif au goût neutre, 94 % de protéines sur matière sèche, sans édulcorant ni arôme	LA WHEY NUTRIPURE
PURE WHEY PROTÉINE 100% ISOLATE	DECATHLON	Isolate au prix contenu, disponible en magasin Decathlon et en ligne	Voir chez Decathlon
GOLD STANDARD 100% WHEY	Optimum Nutrition	La référence mondiale, 24 g de protéines par dose de 31 g	Voir sur Amazon
WHEY NATIVE ISOLATE	Nutrimuscle	Whey native isolate d’origine France, 90 % de protéines	Voir chez Nutrimuscle

🧩 What other products should you take before a session?

• Creatine: its benefit comes from taking it consistently every day (about 3 g a day according to the ISSN), more than from the hour. See our guide to whey and creatine.
• A carbohydrate source (banana, bread, porridge oats) if your last meal is a long way off and the session is a long one.
• BCAAs: they duplicate whey, which already contains those amino acids.
• Pre-workout: not essential, and to be handled with care (see below).

✅ Our verdict: before, after, or both?

For us, whey before the session is the right option as soon as your last meal is several hours old. If you train early in the morning or after a long day, a shake with water before you set off is simpler than a meal and every bit as effective as taking it afterwards.

It is not for you if it bothers you during your workout (heaviness, bloating): move it to after the session and you will lose nothing. And if you already eat enough protein in your meals, no shake is necessary, before or after. If digestive trouble persists, our article on the dangers of whey runs through the possible causes.

Finally, nutrition is no substitute for proper physical preparation: if you get recurring pain, seeing a sports osteopath can help limit the risk of injury in training.