How much pre-workout protein, carbohydrate and fat do you need?

When you look at the science, generally speaking, it is recommended to have 20-40 grams of protein pre-workout within about 30 minutes of your weight training session. Whey protein is your best option pre-workout.

You don't need pre-workout whey protein if you have had about 20 to 40 grams of protein in a whole-food form within the last 6 hours or so(chicken, beef, etc)

Do you need carbohydrate pre-workout? They provide the energy you'll need to get through your workout. You don't need to have them pre-workout.

If you are going to have carbs pre-workout then ensure you have no more than about 50 grams of high G.I carb.

What about fat? Nope. There is no exercise performance gains by having fat pre-workout.

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