Proteína pré-treino
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
Formula
0.3-0.4g/kg
About this calculator
The 'Pre-workout Protein' calculator determines the optimal protein intake before exercise. It uses a formula of 0.3 to 0.4 grams per kilogram of body weight, resulting in 20 to 40 grams for most individuals. This calculation aims to enhance physical performance and muscle recovery by ensuring amino acids are available during the workout.
The calculator multiplies the user's body weight by 0.3 to 0.4. For example, a 70 kg individual would consume 21g to 28g of protein. It is recommended to ingest this amount 30 to 60 minutes before physical activity for proper absorption. Consider the type of workout (strength, endurance, etc.) when adjusting the dose.
Use this calculation for intense workouts like weightlifting or running, where protein synthesis increases. It's also helpful on low-calorie days to preserve lean mass. Avoid exceeding 40g, as the body cannot absorb more efficiently. Combine with carbohydrates to enhance effects.
Cautions: results vary by metabolism, workout type, and goals. Athletes with kidney issues should consult a nutritionist before increasing protein intake. Do not replace full meals with protein powder alone. Prefer natural sources like eggs, chicken, or yogurt when possible.
Frequently asked questions
What is the ideal time to consume pre-workout protein?
Consume it 30 to 60 minutes before training to ensure proper absorption and energy availability during activity.
Does the calculator work for all types of workouts?
Yes, but it's especially recommended for strength and high-intensity training. Adjust the dose according to your goal (muscle gain or recovery).
Can I use pure whey protein as the source?
Whey is effective, but pair it with natural carbohydrates (e.g., banana) for a better physiological response.
What should I do if the result is above 40g?
Split the dose: consume part before training and another after, or adjust under a nutritionist's guidance.
Do I need to fast between protein and the workout?
No, but avoid heavy meals 2 hours before. A light snack with protein and carbs is ideal.