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  • Should You Have Protein Before or After a Workout? The Truth Might Surprise You…

    Should You Have Protein Before or After a Workout?

    Protein plays a key role in any workout routine — it’s the foundation for building and repairing muscles, supporting recovery, and fuelling your body for performance. But when it comes to when you consume it, does timing actually make a difference?

    Here’s what you need to know about protein timing, how it can support your training, and how to make it work for your goals.

    First Things First: Daily Protein Intake Comes First

    Before worrying about timing, the most important factor is hitting your daily protein intake. Whether you’re trying to build strength, support recovery, or maintain lean muscle, consistently reaching your daily target matters more than whether you have your shake before or after your session.

    You can meet your protein needs through whole foods, and for many people, that’s both the most effective and affordable approach. While some choose to supplement with powders, most people can hit their protein goals affordably using whole foods alone. If you’re looking for practical tips on eating more protein without breaking the bank, check out our guide to budget-friendly protein sources.

    So, Does Timing Matter?

    While exact timing isn’t critical, there are still benefits to consuming protein around your workouts — especially if you’re training hard or have specific goals like muscle growth or performance.

    The sweet spot? Try to eat a protein-rich meal or snack within four to six hours around your workout window. That might mean a meal beforehand and a snack after, or vice versa — whatever works best for your schedule and digestion.

    Benefits of Eating Protein Before a Workout

    Eating protein 30 to 45 minutes before your workout, ideally with some carbohydrates, can offer several benefits:

    • Fuel your muscles: Protein supports energy production and muscular endurance, especially during more intense sessions.
    • Reduce muscle breakdown: Training causes small muscle fibre tears — having protein available can help reduce breakdown and kick-start repair.
    • Support muscle adaptation: Pre-workout protein may enhance how well your muscles respond and adapt to training.
    • Feel fuller and more focused: A protein-rich snack can help prevent hunger pangs mid-session and keep your energy levels steady.

    Good options include Greek yoghurt with oats, eggs on toast, or a light protein smoothie if you’re short on time.

    Benefits of Eating Protein After a Workout

    Post-workout protein helps kick-start recovery. Aim to eat within 30 to 60 minutes if possible, though research shows this window is flexible.

    Benefits include:

    • Muscle repair and growth: Protein helps rebuild muscle fibres that are broken down during training.
    • Less soreness and inflammation: Protein supports recovery and may help reduce inflammation that leads to delayed-onset muscle soreness.
    • Replenish energy: A post-workout protein snack or meal can restore energy and support hydration.
    • Support lean muscle gains: Regular post-training protein helps maintain and build lean mass over time.

    Quick post-workout options: eggs and wholegrain toast, a chicken wrap, or cottage cheese with fruit.

    Protein for Different Workout Types

    Your needs can also vary depending on the intensity of your workouts:

    • High-intensity training (like CrossFit, HIIT, or endurance running): Eat a mix of carbs and protein before and after training for best performance and recovery.
    • Lower-intensity sessions (like yoga, walking, or bodyweight workouts): You may not need a specific protein shake — just ensure your usual meals include enough protein.

    Daily Protein Goals and How to Hit Them

    Most people benefit from 1.1 to 1.5 grams of protein per kilogram of bodyweight per day, especially if they’re active. That’s higher than the general minimum of 0.75g/kg/day often recommended.

    To make it easier:

    • Aim for 20–40g of protein per meal, spread over 3–5 meals/snacks per day.
    • Don’t forget carbs — a general ratio of 3:1 (carbs:protein) supports recovery. If you’re aiming for fat loss, a 2:1 ratio may be more appropriate.

    Need ideas for affordable protein-rich foods? Here’s our guide to budget-friendly protein sources.

    Protein Sources to Focus On

    Getting a mix of complete and incomplete proteins helps cover all essential amino acids:

    • Complete proteins (contain all 9 essential amino acids): meat, fish, dairy, eggs
    • Incomplete proteins: beans, lentils, nut butters, whole grains

    For quick options, try:

    • Eggs
    • Greek yoghurt
    • Canned fish
    • Lentils or chickpeas
    • Cottage cheese
    • High-protein cereals or wraps

    Protein powders can be helpful for convenience, especially around workouts. Whey protein is known for muscle-building support and anti-inflammatory benefits. Plant-based options like pea, hemp, or rice protein are great for vegan diets. Still, for most people, protein needs can be met with everyday food choices.

    Receive 15% off your first MyProtein.com order by clicking this link

    Final Takeaway

    Whether you prefer fuelling up before or after a workout, the bottom line is simple: prioritise hitting your daily protein goals consistently. Find a timing routine that suits your lifestyle, supports your training, and keeps your nutrition simple and effective.

  • The Best Rep Ranges for Muscle Strength, Endurance, and Hypertrophy

    You’ve found your perfect park gym, you’ve got your workout plan, and you’re ready to go. But then you look at an exercise like push-ups or squats, and you see “3 sets of 10 reps.” It’s the classic advice, and for good reason – it works, especially when you’re just starting out.

    But what happens when those 3 sets of 10 start feeling easy? If you’re serious about making progress – whether that’s getting stronger, building more muscle, or improving your stamina – then understanding rep ranges is your next secret weapon. It’s about tailoring your training to your specific goals, and the fantastic news is, you can absolutely do this with the free equipment at your local outdoor gym.

    Why Rep Ranges Matter (Beyond Beginner Gains)

    Once your body adapts to a certain challenge, it stops growing. To keep seeing results, you need to introduce something new – this is the principle of Progressive Overload. One powerful way to do this is by adjusting your rep ranges. Different rep ranges stimulate your muscles in different ways, targeting various types of muscle fibres and energy systems.

    Let’s break down the three main goals and the rep ranges that best support them:

    1. Building Raw Strength (1-6 Reps)

    Goal: To lift or move the heaviest possible weight (or your bodyweight in its hardest variation) for a few powerful repetitions. Think mastering a full pull-up, a single-leg squat, or an explosive box jump.

    The Sweet Spot: Typically 3-5 sets of 1-6 repetitions per exercise.

    How to Apply at the Park Gym: Since you can’t add weight plates, you achieve this by choosing the hardest possible variation of an exercise you can still perform with good form. Examples include:

    • Pull-ups: If you can do 6, try to do 7. If that’s easy, focus on slower, more controlled negatives (jumping up and slowly lowering yourself for 3-5 seconds).
    • Push-ups: Progress to decline push-ups (feet on a bench), or try pseudo-planche push-ups (hands lower, leaning forward).
    • Squats: Work towards pistol squat progressions (holding onto a bar for balance, then single-leg squats).

    2. Growing Muscle (Hypertrophy) (6-12 Reps)

    Goal: To increase muscle size. This involves creating enough “time under tension” and metabolic stress to stimulate muscle growth. You’ll often feel a “pump” in your muscles.

    The Sweet Spot: Typically 3-4 sets of 6-12 repetitions per exercise.

    How to Apply at the Park Gym: Focus on controlled movements, ensuring your muscles are doing the work throughout the full range of motion. You want to feel the burn towards the end of your set.

    • Push-ups: Aim for 8-12 clean reps. If that’s easy, try a slightly harder variation (e.g., hands closer together, or a slightly elevated surface for incline push-ups) to stay within this rep range.
    • Squats/Lunges: Focus on slow, controlled descents (2-3 seconds down) and powerful ascents. Try walking lunges for 10-12 steps per leg.
    • Inverted Rows: Adjust your body angle on a low bar to hit 8-12 challenging reps, focusing on squeezing your shoulder blades.

    3. Boosting Endurance (12+ Reps)

    Goal: To improve your muscles’ ability to perform repeated contractions over an extended period. Think about long runs, continuous circuits, or simply having more stamina for daily activities.

    The Sweet Spot: Typically 2-3 sets of 12-20+ repetitions per exercise.

    How to Apply at the Park Gym: Focus on maintaining good form even as fatigue sets in. This is where circuit training (moving from one exercise to the next with minimal rest) shines.

    • Jumping Jacks/High Knees: Go for continuous movement for 45-60 seconds.
    • Bodyweight Squats/Lunges: Aim for higher reps (15-20+) or perform them as part of a circuit with short rests.
    • Plank Holds: Extend your hold time (e.g., 60 seconds or more).
    • Push-ups: If you can do 15 easy push-ups, try to do 20 or more, or immediately follow them with another exercise in a circuit.

    Rest Times: The Unsung Hero

    Just as important as the reps themselves is how long you rest between sets. This allows your muscles to recover enough to perform the next set effectively, but not so much that you lose the training stimulus.

    • Strength & Power: 2-5 minutes rest. You need full recovery to lift heavy or perform explosively.
    • Hypertrophy: 30-90 seconds rest. Enough to recover, but short enough to keep the muscle under tension and create that “pump.”
    • Endurance: 30 seconds or less. You want to challenge your muscle’s ability to work with minimal recovery.

    At the park gym, you might not have a timer handy. Learn to listen to your body: for strength, wait until you feel truly ready for the next challenging set. For endurance, move quickly from one exercise to the next.

    The Power of Mixing It Up

    While it’s smart to focus on the rep range that aligns with your primary goal, don’t be afraid to incorporate other ranges into your routine. Our muscles are made up of different fibre types: some are great for strength (Type II), and others for endurance (Type I). By varying your rep ranges, you stimulate all these fibres, leading to more comprehensive growth and preventing plateaus.

    For example, if your main goal is muscle growth (hypertrophy), you might spend most of your time in the 6-12 rep range. But occasionally, throwing in a heavy set of 3-5 reps (for strength) or a high-rep set of 15-20+ (for endurance) can provide a new stimulus and “shock” your muscles into further growth.

    Putting It Into Practice at Your Park Gym

    Now that you understand the “why” behind rep ranges, start experimenting! Look at your current workouts and think about how you can adjust the reps or exercise variations to align with your specific goals. Remember, consistency and effort are always key, but smart application of rep ranges will fast-track your results and keep your outdoor training exciting.