While you don't need a ton of protein for a cardio workout, it's still important to get a small amount in. "Eating protein after your cardio workout is more helpful than eating it beforehand," said Lori Zanini, RD, CDE [1]. The registered dietitian behind the Tone It Up nutrition plan told POPSUGAR that her suggestion for pre-workout protein is to keep it minimal, but that a little bit will "give your muscles amino acids: substrate to build your muscles up."
Before a cardio workout, it's important to keep your intake pretty low (according to Lori, only one to two ounces, totaling about 7-14 grams protein) because protein takes longer to digest than carbs, which can lead to digestive distress during a workout [2].
She emphasized that post-workout protein is important, though — even if you're not weight lifting or doing strength training. Ensuring you get enough protein "can reduce muscle damage during your workout, which means you recover faster [3]," and also "can help maintain and increase your muscle size," thus boosting your metabolism.
"There's a recovery window [4] of 30-45 minutes after exercise where your body metabolizes nutrients more efficiently, due to elevated heart rate and blood pressure," said Lori. "So your muscles can use protein more efficiently [in that window] for repair and rebuilding."
Lori suggested some of her favorite, protein-packed, post-cardio snacks:
- Six ounces of Greek yogurt with one cup of raspberries: "The carbs in the raspberries will help replenish your muscle glycogen stores and enhance the transport of protein into cells, while the antioxidants can help repair your muscles post-workout. The Greek yogurt will provide 15-20 grams of protein to help stimulate muscle repair and growth."
- Two hard-boiled eggs and a whole wheat pita with 1 tablespoon hummus: "Eggs provide a source of high-quality protein for your muscles to use to start the healing and rebuilding process post-workout. A pita and hummus will give you easily digestible carbohydrates to refill the muscle fuel that you used during your workout. The carbs also stimulate insulin release, a growth hormone that helps your body better utilize protein to rebuild your muscles."
- One ounce of pistachios and one small apple: "Pistachios are a good source of plant protein and fiber, which can help promote a feeling of fullness. A one ounce serving (that's about 49 nuts!) offers six grams of plant protein and 3 grams of fiber. This is one of the easiest post-workout snacks because it doesn't require refrigeration, so you can keep in your gym bag or car.
- Protein smoothie: "Eight ounces unsweetened almond milk, one banana, one tablespoon almond butter, and one scoop protein powder! This can be ready in minutes and is easy to take on the run. I love Tone It Up protein powder because it is organic, non-GMO, and plant based."