Carbs vs. Protein: Best Pre-Workout Energy Source
Jason Nista
Nutrition
|
Exercises & Fitness
17 minute read
Table of Contents
Want better workouts? Start with the right fuel. Carbohydrates and protein are the two main contenders for pre-workout energy. Here’s the quick answer:
- Carbs are your body’s primary energy source, ideal for endurance and cardio workouts. They replenish glycogen stores and provide quick energy.
- Protein protects and repairs muscles, making it essential for strength training and recovery.
Quick Overview:
- Carbs: Best for energy during moderate to high-intensity workouts. Consume 1–2 grams per kilogram of body weight 1–4 hours before exercise.
- Protein: Supports muscle repair and reduces breakdown. Aim for 20–40 grams 1–4 hours before exercising.
- Best Combo: A 3:1 carb-to-protein ratio works well for most pre-workout meals.
Quick Comparison Table:
Factor | Carbohydrates | Protein |
---|---|---|
Primary Function | Energy and glycogen storage | Muscle repair and protection |
Best For | Endurance and high-intensity | Strength training |
Timing | 30–60 min (simple carbs) | 1–4 hours before exercise |
Recommended Amount | 1–2 g/kg body weight | 20–40 grams |
Bottom line: Tailor your pre-workout nutrition to your goals. For endurance, prioritize carbs. For strength training, combine carbs and protein for maximum performance and recovery.
How Carbohydrates Work for Pre-Workout Energy
How Carbs Power Your Workouts
Carbohydrates play a crucial role in fueling your workouts. When consumed, they break down into glucose, which is then stored as glycogen in your muscles and liver. On average, muscles can store between 350–700 grams of glycogen, while the liver holds about 80–120 grams. These reserves are your body's go-to energy source during exercise [8].
As soon as you start exercising, your muscles tap into these glycogen stores. When your intensity exceeds 60% of your VO2 max, both muscle glycogen and blood glucose work together to meet your energy needs [6]. While glycogen makes up only 1–2% of muscle cell volume, it’s absolutely essential for muscle contractions. At rest, a single muscle cell contains roughly 1 billion ATP molecules, but during intense activity, ATP production can skyrocket up to 1,000 times [6].
Knowing how glycogen powers your body during exercise helps you make informed decisions about the types of carbohydrates to consume and when to eat them.
Simple vs. Complex Carbs for Pre-Workout
The type of carbohydrate you choose before exercising largely depends on how much time you have before your workout. Simple carbohydrates, like those found in fruits or sports drinks, are digested quickly, causing a rapid rise in blood sugar. This makes them ideal if you’re eating 30–60 minutes before hitting the gym [4][10].
Complex carbohydrates, on the other hand, consist of longer sugar chains that take longer to digest. They provide a steady release of energy and help maintain stable blood sugar levels. These are best consumed 1–2 hours - or even 2–3 hours - before your workout, as they gradually replenish glycogen stores [4][10].
During exercise, your body can process around 60 grams of glucose per hour. Interestingly, combining glucose with fructose can increase this capacity, allowing you to oxidize up to 100 grams of carbohydrates per hour [9].
Why Carbs Work Well Before Exercise
Carbohydrates are an efficient pre-workout fuel because they provide quick and accessible energy. Unlike fats, which require more oxygen to convert into energy, carbs are readily available for moderate to high-intensity activities. Simple carbs offer a fast energy boost, while complex carbs deliver a slower, sustained release of energy. Muscle glycogen acts as a primary energy source, while liver glycogen helps maintain blood glucose levels, supporting both physical performance and brain function [7][5].
For optimal results, aim to consume a pre-workout snack or meal containing 1–2 grams of carbohydrates per kilogram of body weight. For someone weighing 150 pounds, that’s about 68–136 grams of carbs, ideally eaten one to two hours before exercise [5]. Keeping your glycogen stores full not only provides energy but also prevents your body from breaking down muscle protein for fuel. This allows proteins to focus on muscle repair and recovery [4]. In fact, studies show that consuming carbs before exercise can increase muscle glycogen storage by up to 42% [4]. Additionally, since glucose is the brain’s main energy source, eating enough carbs can improve focus, coordination, and decision-making during your workout.
How Protein Works for Pre-Workout Energy
How Protein Protects Your Muscles
Carbohydrates might be your primary workout fuel, but protein plays a key role in protecting your muscles. Consuming protein before exercise delivers amino acids that are crucial for muscle repair and growth. This not only helps build muscle but also reduces muscle breakdown during intense training sessions [2].
The timing of protein intake is important. Eating 20–30 grams of protein before your workout can stimulate muscle protein synthesis for hours [2]. This means your muscles continue repairing and growing long after you’ve finished exercising.
"Having protein before you workout, in combination with carbohydrate, can help to decrease muscle damage during exercise and also improve the muscle recovery process that takes place after exercise." - Sofia Wade, Nutrition BSc student [11]
Pre-workout protein consumption also enhances amino acid uptake, which is especially beneficial during resistance training when muscle fibers experience tiny tears. Studies suggest that consuming 1.6 to 1.8 grams of protein per kilogram of body weight daily is sufficient for muscle building [2].
Protein Types and Timing for Pre-Workout
The type of protein you consume and when you eat it can significantly impact your workout. Different proteins digest at different speeds, so timing is key.
- Whey protein: This fast-digesting protein is ideal 30–60 minutes before exercise. It promotes muscle protein synthesis by activating mTOR, a key pathway for muscle growth [13].
- Casein protein: Known for its slow digestion, casein provides a steady release of amino acids over several hours. It’s a great choice if consumed 2–3 hours before your workout [18][19].
- Collagen protein: Collagen absorbs quickly, contains no lactose, and may enhance protein synthesis during exercise, making it another pre-workout option [12].
The so-called "anabolic window" - the period around your workout - is considered the optimal time to consume protein for muscle growth and recovery. Interestingly, pre-workout protein can be just as effective as post-workout protein for supporting muscle strength, growth, and recovery [17]. For most people, consuming 0.4–0.5 grams of protein per kilogram of lean body mass (about 20–40 grams) around training works well [17]. Aim to eat your protein 1–4 hours before exercising for the best results [3].
This combination of timing and protein type ensures your muscles get the fuel they need during your workout.
Why Protein Works Well Before Exercise
Protein offers unique benefits as a pre-workout nutrient, though it serves a different purpose than carbohydrates. Like carbs, protein provides four calories per gram [14].
"Carbs, fat, and protein are all macronutrients that give food their calories, and anything with calories gives some type of energy." - Destini Moody, RD, a sports performance dietitian with Garage Gym Reviews [14]
While protein typically accounts for about 5% of your daily energy needs, during intense exercise, this number can rise to 15% [14]. If your body runs low on carbohydrate-derived glucose, it first turns to fat and then uses protein as a backup energy source [14].
Pre-workout protein not only supports muscle development but also helps limit muscle breakdown during exercise [16].
"To put it simply, though protein does provide calories, it's not typically involved in the energy-making process except in cases where the body is lacking nutrition in other areas." - Destini Moody, RD, a sports performance dietitian with Garage Gym Reviews [14]
For active individuals, the International Society of Sports Nutrition recommends consuming 1.4–2 grams of protein per kilogram of body weight daily [14]. This is significantly higher than the 0.8 grams per kilogram recommended for sedentary adults [14]. Strength training enthusiasts may need even more - up to 1.6 grams per kilogram - to support muscle growth and recovery [15][18].
Carbs vs Protein: Which Fits Your Goals?
Best Macronutrient for Different Workout Types
The type of workout you do heavily influences the best fuel for your body. Endurance activities like running, cycling, or swimming depend on carbohydrates for sustained energy. Keeping your carbohydrate stores full is key to maintaining performance over time [20].
For example, a study found that cyclists on a high-carb diet restored 93% of their glycogen within 24 hours, compared to just 13% for those on a high-fat diet [20]. This explains why endurance athletes are often advised to consume complex carbs 2–4 hours before exercise, aiming for 0.2–0.4 grams of carbs per pound of body weight [20].
When it comes to high-intensity workouts lasting over an hour, glycogen stores can get drained quickly [1]. According to the International Society of Sports Nutrition, glycogen is your muscles' go-to energy source during moderate to high-intensity activities [1].
"Long-form endurance workouts such as marathon training benefit most from simple carbohydrates with a little protein and fat. Shorter duration or higher intensity cardio-focused workouts benefit most from carbohydrate-only fueling."
- Stephanie Darby, RD, nutrition coach for female runners [5]
Strength training, on the other hand, has different nutritional needs. While carbs still provide energy for lifting, protein plays a vital role in protecting and building muscle. For strength sessions, consuming 20–40 grams of protein alongside carbs can enhance glycogen storage, reduce muscle damage, and promote protein synthesis [5].
Matching Nutrition to Your Fitness Goals
Your fitness goals should guide your macronutrient choices. For building muscle, prioritize a high protein intake throughout the day, but don’t overlook the energy boost carbs provide for intense workouts.
If weight loss is your aim, protein can be especially helpful thanks to its high thermic effect and ability to keep you feeling full longer [21]. Your body uses more energy to digest protein compared to fats or carbs, making it a great choice for appetite control and calorie management [21].
"Protein supports muscle-building, weight loss, and overall health. It's important to choose high-quality sources, like whey and plant-based options, and timing your protein intake matters if you want to maximize benefits. Consider taking protein shakes and supplements to help meet your daily needs."
- Luigi Gratton, Vice President, Office of Health and Wellness [21]
For general athletic performance, a balanced approach works best. A diet with 45–55% of calories from carbs is typically sufficient for most fitness programs, which translates to about 3–5 grams of carbs per kilogram of body weight daily [22].
Recovery-focused goals, however, put protein in the spotlight. Most people should aim to consume 20–40 grams of protein within 30 minutes post-workout for optimal recovery [21]. Those involved in intense training, like heavy lifting or endurance sports, may need as much as 1 gram of protein per pound of lean body mass [21].
Side-by-Side Comparison: Carbs vs Protein
Here’s a quick breakdown of how carbs and protein stack up for pre-workout fueling:
Factor | Carbohydrates | Protein |
---|---|---|
Primary Function | Immediate energy and glycogen storage | Muscle protection and repair |
Energy Delivery | Fast-acting, preferred fuel source | Secondary energy source |
Best For | Endurance and high-intensity workouts | Strength training and muscle building |
Timing | 30–60 minutes before (simple carbs) or 2–4 hours before (complex carbs) | 1–4 hours before exercise |
Recommended Amount | 0.2–0.4 grams per pound pre-workout | 20–40 grams pre-workout |
Satiety Effect | Moderate | High – helps curb hunger |
Weight Loss Support | Provides workout energy | High thermic effect and increased satiety |
Recovery Impact | Replenishes glycogen stores | Stimulates muscle protein synthesis |
Performance Duration | Essential for workouts over 60 minutes | Benefits build over time |
For endurance athletes, carbs take center stage. Consuming 3–5 grams of carbs per pound the night before a big event can help maximize glycogen stores [20]. Strength athletes, however, benefit most from combining carbs and protein - carbs for energy and protein for muscle repair.
"When we eat carbohydrates, they are broken down into glucose and stored in your muscle and liver as glycogen."
- Kristin Grimes, RDN, CPT, personal trainer and dietitian [5]
sbb-itb-1989a25
Mixing Carbs and Protein: Getting Both Benefits
Best Carb-to-Protein Ratios for Pre-Workout
Finding the right balance of carbs and protein before a workout can make a big difference in your performance and recovery. Research suggests that a 3:1 carbohydrate-to-protein ratio works best for most pre-workout needs. This means consuming about 3-4 grams of carbs per kilogram of body weight and 0.4-0.55 grams of protein per kilogram if you're eating 3-4 hours before exercising [24][25].
If you're eating closer to your workout, the ratios need adjusting. Two hours before exercise, aim for 2 grams of carbs and 0.25–0.3 grams of protein per kilogram. One hour before, reduce it to 1 gram of carbs per kilogram and include 15-25 grams of protein [25].
Your fitness goals also influence these ratios. For those focusing on weight loss while maintaining performance, a smaller pre-workout snack with a 1:1 carb-to-protein ratio can provide energy without adding too many calories [24]. On the other hand, if you're into strength training or muscle building, sticking with the 3:1 ratio ensures you have enough fuel for heavy lifting sessions.
Even people on very-low-carb diets can benefit from pre-workout nutrition by using a 2:1 or 1:1 fat-to-protein ratio, skipping the carbs altogether [24].
With these guidelines, you can tailor your pre-workout meal to match your timing and fitness goals.
Pre-Workout Meal Examples
Here are some meal ideas that align with the recommended carb-to-protein ratios. The timing of your workout will determine which options work best for you:
- Workouts starting within 2 hours: Try an egg omelet with whole grain toast, avocado, and a side of fruit. Another option is oatmeal mixed with a scoop of protein powder, a banana, and some sliced almonds [1].
- Workouts starting within an hour or less: Go for lighter, quick-digesting options like Greek yogurt with fruit or a protein smoothie made with water, protein powder, banana, and mixed berries. Nutrition bars with a balance of protein and carbs are also convenient choices [1].
For athletes on tight schedules, Transparent Labs recommends a pre-workout shake. Mixing a scoop of carbohydrate powder with protein powder, like Transparent Labs Carb and 100% Grass-fed Whey Protein Isolate, provides an easy and effective pre-workout solution [24].
When choosing pre-workout foods, stick to low-fiber, easy-to-digest carbs to avoid stomach discomfort. Options like toast with peanut butter, oatmeal, cereal, or bagels paired with a protein source work well [5].
Why Combining Both Works Better
The combination of carbs and protein isn't just about balance - it's about synergy. Together, these macronutrients amplify each other's benefits, enhancing both performance and recovery. Consuming 20-40 grams of protein along with carbohydrates helps increase muscle glycogen stores, reduce muscle damage, and boost muscle protein synthesis [5]. This combo delivers results that neither carbs nor protein can achieve alone.
Protein plays a key role in stabilizing blood sugar levels, providing sustained energy throughout your workout [23]. Meanwhile, carbs help reduce exercise-induced cortisol spikes and minimize muscle damage [24].
For endurance athletes, this combination is especially valuable. While carbs fuel your workout, protein helps prevent muscle breakdown during long training sessions [26]. This means better performance during your workout and faster recovery afterward.
Additionally, pairing carbs and protein enhances muscle glycogen replenishment more effectively than carbs alone [27]. This ensures your muscles are fully refueled and ready for your next session.
Carbs or Protein for Pre & Post Workout - With Lee Labrada
Conclusion: Picking Your Best Pre-Workout Energy Source
Choosing the right pre-workout fuel depends on your workout intensity, fitness goals, and personal preferences.
Studies show that consuming carbohydrates before exercise provides quick energy, especially for moderate to high-intensity activities. Since carbs are the body's go-to energy source, they’re ideal for cardio, HIIT, or endurance training. For instance, a 150-pound individual may need at least 68 grams of carbohydrates before working out [5].
Protein, on the other hand, plays a crucial role in muscle preservation and recovery. Strength athletes typically require 1.2–1.7 g/kg of protein daily, while endurance athletes need 1.2–1.4 g/kg [28]. If your goal is to build muscle or prevent muscle breakdown, including protein in your pre-workout meal can make a big difference.
Combining 20–40 grams of protein with carbohydrates not only replenishes glycogen stores but also helps reduce muscle damage and kickstarts protein synthesis [5].
The key takeaway? Tailor your pre-workout nutrition to fit your specific needs. Experiment with different meal timings and portion sizes to find what gives you the best energy and recovery [1].
If you're looking for a convenient option, Clean Eatz Kitchen offers chef-prepared, portion-controlled meals starting at $8.99. Their high-protein options are perfect for fueling workouts and aiding recovery. Plus, orders over $85 ship free, and there’s no subscription required ($59.95 per box).
FAQs
What’s the best way to balance carbs and protein for my workout routine?
Finding the right mix of carbohydrates and protein depends largely on how intense and long your workout is. For high-intensity or endurance exercises, carbs are your go-to energy source. To keep your energy levels up and replenish glycogen stores, aim to consume 30–90 grams of carbs about 1–3 hours before you hit the gym.
Protein, on the other hand, is essential for muscle repair and recovery. While it’s often associated with post-workout meals, having a small amount of protein in your pre-workout snack can help maintain muscle health. The ideal carb-to-protein ratio will vary depending on your fitness goals, activity level, and how your body responds during and after exercise.
Need an easy way to stay on top of your nutrition? Clean Eatz Kitchen has you covered with chef-prepared, portion-controlled meals delivered right to your door. With options like high-protein and weight-loss plans, you can skip the meal prep and stay focused on your fitness journey.
Can I get the benefits of pre-workout nutrition if I’m on a low-carb or keto diet?
Even if you're following a low-carb or ketogenic diet, you can still fine-tune your pre-workout nutrition to match your fitness goals. While most pre-workout meals traditionally depend on carbs for quick energy, a ketogenic approach shifts your body to rely on fat and ketones as its primary fuel source. This adjustment can be especially effective for sustaining energy during low to moderate-intensity workouts and might even enhance endurance over time.
For those on keto, focusing on protein before exercise is crucial. Protein delivers essential amino acids that support muscle repair and growth, helping you maintain muscle mass while staying in ketosis. Some keto enthusiasts also adopt a targeted ketogenic strategy, adding small amounts of carbs around workout times to boost performance without knocking themselves out of ketosis.
Whether your pre-workout fuel comes from fats, protein, or carefully timed carbs, tailoring your nutrition can help you stay energized and get the most out of your workouts, even on a low-carb plan!
What are some simple and effective pre-workout meals that combine carbs and protein?
Here are some simple and well-balanced pre-workout meal ideas that combine carbs and protein to keep you energized:
- Peanut Butter Banana Toast: Spread peanut butter on whole grain toast and top it with banana slices. This combo delivers quick-digesting carbs, protein, and a bit of healthy fat.
- Greek Yogurt with Berries and Honey: Greek yogurt is rich in protein, while berries and a drizzle of honey provide natural sugars to boost your energy.
- Protein Oatmeal: Mix oats with a scoop of protein powder for a quick, satisfying option that’ll fuel your workout.
These meals are quick to prepare and designed to help you power through your workout. If you’re looking for a hassle-free option, Clean Eatz Kitchen offers fully-prepared, nutrient-packed meals that align with your fitness goals.
Related Articles
Meal Timing and Metabolic Health: What to Know
18 minute read
Ultimate Guide to Adaptogens for Gut-Brain Balance
13 minute read
Carb Periodization: Off-Season vs. Peak Training
16 minute read