New evidence
Pre-workout protein edged out post-workout for leg press strength in a meta-analysis — but only just (SMD: 0.70; p = 0.048; I² = 31%).
This is the first meta-analysis to directly compare before versus after exercise protein timing for strength, and while it found a modest benefit for leg press, the effect was borderline significant and didn't replicate across chest press or lean mass gains — so it's intriguing, but too early to rewrite your routine around it.
This meta-analysis pooled studies that directly compared taking protein before exercise versus after, and found that people who took protein before training gained more leg press strength. But the benefit was small, statistically fragile, and didn't show up for chest press strength or overall muscle gain. Translation: timing might matter a little for some exercises, but the evidence isn't strong enough to say you're doing it wrong if you take protein after your workout.
Where this fits in the evidence
This is among the first studies we've indexed on Protein for Improved Leg Press Strength — treat it as an early signal until more research accumulates.
The study
- Meta-Analysis
- 2025-06-21
- Nutrients
- PubMed: 40647175
- DOI: 10.3390/nu17132070
- Full study breakdown →
This is a plain-language summary of a research finding, not medical advice. Pillser surfaces research signals to help you decide what's worth investigating — always consult a qualified professional before changing what you take.