The optimal time to take protein powder before a workout depends on several factors, including the type and intensity of exercise, and the individual's goals and nutritional needs.
For most people, it is recommended to consume protein at least 30-60 minutes before a workout. This allows for sufficient time for digestion and absorption of the protein, which can help to provide the necessary building blocks for muscle repair and growth. Consuming protein before a workout may also help to enhance performance, particularly for endurance-based activities, as the body can use some of the amino acids from the protein for energy.
If the goal is to build muscle mass, consuming a balanced meal that includes protein and other macronutrients (carbohydrates and fats) 1-3 hours before a workout may be more beneficial. This provides the body with a sustained supply of energy and nutrients to support performance and recovery.
It's important to note that individual needs and preferences will vary, and some people may find that consuming protein closer to a workout works best for them. Experimenting with different timings and amounts may help you determine the best approach for your specific goals and needs.