Which Sport Is SURGE Best For? Here's What the Research Actually Says

People ask us this a lot: is SURGE a before-workout thing or an after-workout thing, and which sport is it really for? The honest, research-backed answer is less about a magic window and more about total protein and format, and that changes depending on what you're training for.

The "Anabolic Window" Is Mostly a Myth

The idea that you have a 30-minute window after training to get protein in or lose the benefit doesn't hold up well. Research on post-exercise nutrient timing, including a widely cited 2013 paper and a 2018 follow-up review by the same researchers, has found that window is really more like 5 to 6 hours around a workout, not minutes, and a 2017 trial comparing pre-workout to post-workout protein found no significant difference in muscle strength or size between the two. The research points to one clear conclusion: how much protein you get across the day matters more than exactly when you get it.

How Much Protein You Actually Need

The International Society of Sports Nutrition's position stand recommends 1.4 to 2.0g of protein per kg of body weight per day for most people training regularly, spread out roughly every 3 to 4 hours, in servings of about 20 to 40g of high-quality protein at a time. That's part of why SURGE is built around a 25g serving (two sachets, one can, or two scoop from the tub), it fits squarely in that per-serving range instead of under-shooting it.

Bonus: It's Got Electrolytes Too

Sweat costs you more than water, it costs you sodium, the electrolyte that keeps your muscles firing and your fluid levels balanced. That's part of what makes SURGE such a solid pick around training: each sachet carries 106mg of sodium, so alongside your protein, you're also replacing some of what you're sweating out. It's a nice two-for-one, hitting your protein target and topping up on electrolytes in the same sip.

Endurance Sports: Running, Cycling, Triathlon

For endurance training, carbohydrates are still the main fuel, but research shows adding protein around long sessions may help offset muscle damage. Format matters most here. Sports nutrition research on GI distress consistently flags high-fat, high-fiber, and concentrated (high-osmolality) drinks and foods as the biggest triggers for stomach issues during exercise, while diluted, lighter beverages are much better tolerated. That's the exact profile SURGE was built around: it's zero sugar, zero additives, and mixes clear and light rather than thick, so for endurance athletes who already know a heavy shake doesn't sit well before or during a long run or ride, it's a format worth trying.

Strength and Power Sports

For strength training, the timing flexibility is good news. Since total daily intake drives the results, SURGE works well as one of several protein servings spread across the day rather than something that has to be timed around a lift. Because it drinks like a light juice instead of a thick shake, it's also an easy add for anyone who's already full from a meal but still short on their daily protein target.

Team and Field Sports

Before a game, a heavy shake sitting in your stomach is the last thing you want. A lighter, quick-digesting option before warmups, or between periods or halves, may be easier to handle than something rich and filling. This is also where third-party testing matters most competitively, SURGE is Informed Choice certified, tested for banned substances and heavy metals, which is why it's on hand for elite and pro-level athletes who can't risk what's in their supplements.

The Bottom Line

There's no single sport SURGE is "for." The research says total daily protein matters more than perfect timing, and format matters most when a thick shake doesn't fit, before or during endurance training, around a game, or any time your stomach can't handle what your protein target needs. That's the gap SURGE is built to fill.

Shop SURGE →