If you look at a gym these days, fitness enthusiasts are never hungry to relax with a protein shake before or after workouts.
So, do you need a protein shake to achieve your training and nutrition goals? A protein shake is one of the best supplements you can buy. It is very convenient and practical to use, and there is a lot of science that supports how important protein is. However, most people still aren’t sure when is the best time to have a protein shake – is it before and after their workout?
This article explains how proteins work and what is the best time to take a protein shake before or after workouts to reach your training goals.
Should You Drink Protein Shake Before or After Workout?
Before considering the best time to take your protein shake before or after workouts, make sure you’re getting your priorities right.
You need to think about the big picture first and know how much protein you need each day. Your protein shake can be part of it.
A protein range of 1.2 to 2.2 grams per kilogram of body weight is suitable for most people with bodybuilding goals. You need to consider whether you need a high-calorie intake to build muscle or a calorie deficit to lose fat.
Protein Shake Before Workout:
When you train every day, you put your body under stress. When doing a resistance workout, the goal is to build muscle or lose body fat while maintaining muscle mass.
Ideally, you need to have protein in your body for a few hours before exercising. This is in the movement of amino acids that help promote something called ‘muscle protein synthesis (MPS). This is a signal to the body to grow and recover muscles. The digestion rate of protein varies depending on the type of food you eat.
A large steak can take a few hours to break down, while the amino acids from a whey protein shake are already available within an hour. Therefore, taking a protein shake before a workout will benefit your growth.
Benefits Of Protein Shake Before Workout:
If you don’t enjoy training by filling yourself up but don’t want to train fast, it’s a great idea to have a shake before your workout. An hour before training, a pre-workout shake to consume protein without worrying about getting packed and bloated during exercise.
Another good reason to have a protein shake before a workout is to exercise early in the morning or rush during the lunch break and don’t have time to eat before exercising.
When you have a pre-workout protein shake, the amino acids from the protein are available in your bloodstream—to help build and repair your body’s tissues—immediately after your workout—muscle mass.
Protein Shake After Workout:
There is a popular term in anatomy and fitness circles called the “anabolic window”. Anabolic means ”build muscle”, so after 30 minutes of weight training, the theory is that you can build maximum muscle if you get the protein.
A strenuous workout occurs when the body is under a lot of pressure, after which your body needs some high-quality protein to help recover the damage. So a quick-acting protein shake would be perfect for your body to recover.
Benefits Of Protein Shake After Workout:
Depending on the source, protein shakes are often more viable. This means that the body uses protein better than other sources, such as solid foods.
If you use too much water or milk in your shake after a workout, you’ll be replenishing the body’s water level, which is essential for optimal muscle growth and recovery.
There’s also a bonus to convenience. Often, after training, you attend meetings or go home from work. So if you don’t want to carry food containers to the gym, a post-workout protein shake is a great, convenient option.
Top Selling Protein Shake Before or After Workout:
- Dymatize Elite Whey 100% Protein Powder 5 lb
- Ultimate Nutrition ISO Sensation 93 – 5 lbs
- Labrada Iso Hydrolyzed 100% Whey Protein Isolate 4.4lbs (2kg) Chocolate
- Evogen Evofusion Whey 4.6lbs Chocolate Shake
- Labrada 100% Whey Protein 4.4lbs (2kg) Chocolate
- Evogen Isoject Pure Whey Protein Isolate 2Lbs Chocolate
- Labrada Iso Whey 100% Whey Protein Isolate 2kg Cafe Brazil
- MuscleTech NitroTech Performance Series 4 lb
- Ronnie Coleman King Whey Signature Series 5lbs
- One Science Nutrition Premium Whey Protein 5lbs Chocolate Charge
Before you start or even consider whether a workout protein shake is good for you, make sure you get enough protein in your diet every day. Whether your goal is to lose fat or gain muscle, it should come first. About 0.8g-1.8 grams of protein per kilogram of body weight per day is suitable for most people.
Think about which option best suits your lifestyle and preferences. For example, if you need strength before your workout, start with a shake, and if you’re looking for an option to help with recovery, this will work just fine. You can even have a Protein Shake Before or After Workout.