Pre Workout Vs Protein Powder (What's The Difference?)

Protein powders and pre-workout supplements have two things in common: they both come in powdered form and are both used to complement diet and exercise.

They should not be used as substitutes for a balanced diet but as boosters to an already established training regimen and diet restriction.

And that's pretty much it as far as their similarities are concerned.

According to a study published in the Global Pediatric Health journal, approximately 60% of high school football athletes consume protein supplements for muscle recovery and growth, while nearly 30% also use pre-workout supplements, showcasing a trend of widespread supplement usage among younger athletes [1].

Before we examine what makes them different, let's examine their roles.

It's hard to find a serious gymgoer who doesn't use whey protein or protein powders in general. Protein shakes and powders are easily the most popular bodybuilding supplements in the health and fitness industry.

Now, to understand what protein powder does, it's essential to understand its purpose.

The work of a protein shake or powder is to fuel muscle recovery, maintain a healthy metabolism, and promote muscle gain.

One study, published in the American Journal of Clinical Nutrition, which examined the effects on 40 men, found that increased protein intake through supplementation was associated with increased muscle mass, particularly after engaging in strength training and cardio [2].

From my days on the soccer field to the kickboxing ring, whey protein has been a staple in my diet. It's not just about increasing protein intake; it's about fueling muscle mass and recovery, something I've relied on throughout my athletic career.

Bodybuilders and athletes love whey protein shakes because they come loaded with essential amino acids, stimulants, minerals, and vitamins that are useful in burning fat cells in the body [3].

Below are the full benefits of protein powders and shakes:

• Weight management because of their low calorie-to-protein ratio
• Promotes satiety
• Enhance muscle tone and maintains muscle mass
• Boosts recovery after a workout
• It can be used as a vegan-friendly alternative to dairy and meat

There's no specific best time to take protein powder, but the common practice among bodybuilders is to drink it after the workout.

When there’s no energy or passion for working out, pre-workouts come in handy to help you stay motivated and focused on your fitness goal.

Put simply, pre-workouts boost performance by allowing you to train harder and for longer.

That includes enabling you to have more energy, a sharp focus, and the power to push you further.

Pre-workouts also boost endurance and contain nutrients such as amino acids that boost muscle blood flow [4]. I remember the first time I took a pre-workout before a training session; the surge in endurance was unmistakable.

“The point of pre-workout is to boost your focus and energy and help you achieve maximum performance in the gym or during your chosen exercise.”

- Charlie Meister, Online Personal Trainer 

As you can already guess, pre-workouts contain stimulants like caffeine that push you towards maximum input for optimal results. Other ingredients include creatine, taurine, essential amino acids, and beta-alanine [5].

Moreover, certain ingredients in pre-workouts, notably caffeine, creatine, and beta-alanine, have been recognized for their cognitive-enhancing properties, positioning some pre-workout blends in the realm of nootropics as well.

Additionally, cutting-edge components like genistein and ligustrazine phosphate are proving to be revolutionary, providing a range of unique advantages that support both mental and physical aspects of fitness.

The best time to take a pre-workout is around half an hour before a workout so that the blend of ingredients can find time to kick in as you train [6].