Should you eat a protein bar before or after a workout?

What do sports-nutrition position stands say about protein timing?

The International Society of Sports Nutrition's 2017 nutrient-timing position stand states that meeting the total daily intake of protein, with feedings spaced approximately every three hours, should be viewed as a primary area of emphasis for exercising individuals. It adds that 20-40g of a high-quality protein every three to four hours most favorably affects muscle protein synthesis.

The same stand describes pre- and post-exercise protein, with or without carbohydrate, as a strategy that may support increases in strength and improvements in body composition, and notes that the size and timing of a pre-exercise meal can change how much post-exercise protein is needed.

Is the post-workout window really only 30 minutes?

The stand does not describe a 30-minute deadline. It states that post-exercise ingestion, from immediately to two hours after exercise, of high-quality protein sources stimulates robust increases in muscle protein synthesis, and it puts the total daily protein intake ahead of the exact minute a feeding lands.

Read that way, a bar before training and a bar after training can both fit a plan. The decision is usually about what else you ate that day, how long the session was, and whether you tolerate the food at that moment.

What does a Genesee bar contribute around a workout?

Each current 60g Genesee bar lists 21g protein and 290 calories, with 16-17g carbohydrate, 6g saturated fat (30% Daily Value), and 11-13g added sugars (22-26% Daily Value) depending on flavor. The same position stand gives carbohydrate targets of roughly 30-60g per hour for extended high-intensity sessions, so this page does not present the bar as a carbohydrate-replacement or race-fuel product.

All flavors contain milk and peanuts, White Chocolate Toffee also contains soy, and Coffee Latte contains coffee and caffeine. Genesee bars are not NSF Certified for Sport or Informed Sport certified, so athletes subject to testing should show the current wrapper to team compliance staff. Recipes and labels can change. Check the package you receive for the current ingredients, nutrition facts, allergens, and caffeine disclosure.

When should timing advice come from a professional?

The 2016 joint position statement from the American College of Sports Medicine, the Academy of Nutrition and Dietetics, and Dietitians of Canada refers athletes to a registered dietitian or nutritionist for a personalized nutrition plan. If you train for long events, manage a health condition, or compete under testing rules, that referral is worth more than any general timing rule.