Protein

What Does Protein Do?

Protein is the fundamental building block of muscle tissue, providing the essential amino acids your body needs to repair and grow fibers damaged during training. While often consumed post-workout, its inclusion in pre-workout formulas serves as a functional fuel source to prevent muscle breakdown (catabolism) during intense sessions.

• Muscle Protein Synthesis (MPS): Provides the raw materials (amino acids) to kickstart the recovery process even before you finish your last set.
• Anti-Catabolic Support: Helps prevent the body from breaking down existing muscle tissue for energy during long, fasted, or high-intensity workouts.
• Satiety and Energy Stability: Offers a steady release of energy compared to simple sugars, helping to maintain fullness and prevent mid-workout crashes.
• Glucogenesis Support: In the absence of sufficient carbohydrates, certain amino acids can be converted into glucose to fuel muscle contractions and maintain blood sugar levels.

Clinical vs. Gym Bro Dosing

Key Insight: While many supplement labels list protein in grams rather than milligrams, the timing is crucial. For pre-workout purposes, aim for 20-25g of a fast-digesting source like whey isolate or hydrolyzed protein to ensure rapid absorption without feeling heavy in the stomach.

Side Effects & Warnings

• Digestive Distress: Consuming large amounts of protein immediately before training can cause bloating, gas, or cramping, especially if using lower-quality concentrates.
• Dehydration: High protein intake requires more water for metabolic processing; ensure you are increasing fluid intake during your session.
• Caloric Load: Unlike zero-calorie stimulants, protein contains 4 calories per gram, which must be accounted for in your total daily macronutrient targets.

Tip: If you have a sensitive stomach, opt for hydrolyzed protein or Essential Amino Acids (EAAs) instead of a full whey concentrate shake to get the muscle-sparing benefits without the digestive bloat.