One of the most common questions I get is: “Should I have protein before or after my workout?” The truth is, the bigger picture matters far more than the exact timing.

If your goal is to hit your daily protein target and support recovery, strength, and overall performance – the most effective approach is to spread your protein intake evenly throughout the day. Building your meals around a quality protein source, with carbs, fats, and micronutrients added in, is a simple, sustainable strategy for most people.

Ryan Baronet, Co-Founder and Head of Train at SAINT Studios discusses his recommendations for protein while working out.

Pre-Workout:

I recommend prioritising carbohydrates before training – Fast-acting carbs like a banana, some dates, or even a bagel with jam can be great close to your workout. If you’re eating further out, slower-releasing carbs like oats can give you sustained energy. The choice really comes down to personal preference and what sits best for you.

Post-Workout:

After training, I would always suggest getting protein plus some carbohydrates in. Protein helps repair muscle tissue and supports recovery, while carbs help replenish glycogen stores so you’re ready to go again next time. Personally, this is where I lean on a protein shake or smoothie. It’s quick, easy, and allows me to pack in everything I need: protein, carbs, and even some healthy fats. One of my go-to favourites is our Blueberry Oats smoothie at SAINT – a mix of oats, peanut butter, banana, blueberries, and vanilla whey isolate (fast-acting protein source). It tastes great, fuels recovery, and saves time after training.