--- title: "When should you eat protein food?" date: 2022-04-27 author: "evermadeadm" featured_image: "https://www.valio.fi/cdn-cgi/image/format=auto/https://cdn-wp.valio.fi/valio-wp-network/sites/8/2023/10/1440x1080-cms-content-article-hero-3.jpeg" --- # When should you eat protein food? # When should you eat protein food? ![](https://www.valio.fi/cdn-cgi/image/format=auto/https://cdn-wp.valio.fi/valio-wp-network/sites/8/2023/10/1440x1080-cms-content-article-hero-3-800x600.jpeg) Share Proteins should be part of your daily diet as they are essential for a large number of functions and biochemical reactions of our body. Its recommended consumption varies depending on age, gender or physical activity. It is advisable to obtain 10% to 20% of the total daily energy intake from protein sources. For adults, this translates into a daily intake of approximately 1.1 to 1.3 grams of protein per kilogram of body weight. If you are a very active person or who practices strength sports, you will need to increase your daily protein intake. People who train frequently, even if they are not sports professionals, often ask whether or not they should eat protein foods before training or if it is better to take protein after training. It must be taken into account that the diet must be adequate to the type of training and final objective of each person. That is, a person whose goal is to lose weight will not eat the same as a person whose goal is to gain a large amount of muscle mass. [![](https://www.valio.fi/cdn-cgi/image/format=auto/https://cdn-wp.valio.fi/valio-wp-network/sites/8/2023/10/570x380-images-in-content-4.jpeg)](https://www.valio.fi/cdn-cgi/image/format=auto/https://cdn-wp.valio.fi/valio-wp-network/sites/8/2023/10/570x380-images-in-content-4.jpeg)[![](https://www.valio.fi/cdn-cgi/image/format=auto/https://cdn-wp.valio.fi/valio-wp-network/sites/8/2023/10/570x380-images-in-content-5.jpeg)](https://www.valio.fi/cdn-cgi/image/format=auto/https://cdn-wp.valio.fi/valio-wp-network/sites/8/2023/10/570x380-images-in-content-5.jpeg)## What to eat before training when losing weight? If your goal is to lose weight, before training you should have a small protein-based snack. If the type of training you are going to do is very demanding, HIIT type, you can add carbohydrates as an option. ## What to eat before training to gain muscle mass? If your goal is to gain muscle mass, you will need to eat a protein-based snack and add carbohydrates before training. It is important that the carbohydrates you consume before training are quickly digested so that your body has enough energy during training. In addition, the protein will provide you with enough amino acids. [![](https://www.valio.fi/cdn-cgi/image/format=auto/https://cdn-wp.valio.fi/valio-wp-network/sites/8/2022/04/570x380-images-in-content-6.jpeg)](https://www.valio.fi/cdn-cgi/image/format=auto/https://cdn-wp.valio.fi/valio-wp-network/sites/8/2022/04/570x380-images-in-content-6.jpeg)[![](https://www.valio.fi/cdn-cgi/image/format=auto/https://cdn-wp.valio.fi/valio-wp-network/sites/8/2022/04/570x380-images-in-content-7.jpeg)](https://www.valio.fi/cdn-cgi/image/format=auto/https://cdn-wp.valio.fi/valio-wp-network/sites/8/2022/04/570x380-images-in-content-7.jpeg)## What to eat after training? Post-workout recovery with high-quality protein and carbohydrates is essential, whether your goal is to lose weight or build muscle. It’s important not to get more protein than you need. As a rule, the amount of protein should not exceed 2 grams per kilogram of body weight per day. In this table you can check the recommended protein intake according to your activity and lifestyle. ## Discover more articles --- [![](https://www.valio.fi/cdn-cgi/image/format=auto/https://cdn-wp.valio.fi/valio-wp-network/sites/8/2023/10/1440x1080-cms-content-article-hero-6-400x300.jpeg) ##### Valio implements rigorous food safety plans 21. September 2023 ](https://www.valio.com/ge/en/statiebi/valio-atarebs-mkatsr-zomebs-sursathis-uvneblobisathvis/) [![](https://www.valio.fi/cdn-cgi/image/format=auto/https://cdn-wp.valio.fi/valio-wp-network/sites/8/2023/10/1440x1080-cms-content-article-hero-2-400x181.jpeg) Protein ##### Protein intake: How much protein does your body need each da… 16. May 2022 ](https://www.valio.com/ge/en/statiebi/tsilis-migheba-ramdeni-tsila-esatchiroeba-thqvens-organizms-qhoveldghiurad/) [![](https://www.valio.fi/cdn-cgi/image/format=auto/https://cdn-wp.valio.fi/valio-wp-network/sites/8/2023/10/1440x1080-cms-content-article-hero-5-400x300.jpeg) Protein ##### Milk is the highest quality natural protein 16. May 2022 ](https://www.valio.com/ge/en/statiebi/rdze-sauketheso-khariskhis-bunebrivi-tsarmoshobis-tsilaa/)