Should I drink my protein shake before or after a workout?
One of the vital components of a nutrition regime is protein. How much your body requires depends on your health and workout goals. So, while the recommended daily allowance is 0.8 grams per kilogram of body weight, you will need more than that if you want to build muscle. Some dieticians advise that you may even need twice that.
A great way to get that protein is in a shake. According to the Cleveland Clinic: “Protein is ideal for the repair and growth of your muscles. So, whether you’re focused on building muscle or losing weight, protein shakes can help supplement your diet and achieve your wellness goals.”
Not only are protein shakes good for you, but they are perfect for on-the-go nutrition. And, let’s face it, if you get the right one (like those from Performance Inspired), they taste awesome. It’s like having a treat that’s good for you.
But a question we often get asked has to do with the best time to drink that protein shake. Should you drink it before the workout or after? Or does it make a difference?
When is the best time to drink a protein shake?
The Cleveland Clinic spoke with registered dietitian Kate Patton, MEd, RD, CCSD, LD, who explained that, depending on your goals, timing does in fact matter.
She stated, “That window of time after you exercise is when your body is just a little bit more efficient at utilizing that protein to help build that muscle, versus while you’re exercising and you’re breaking down the muscle and stressing the muscle.”
Protein will help repair your muscles after a workout, so she recommends that you drink it after—usually within an hour because your body will utilize more of the protein you consume. This also helps with recovery.
A 2022 Prevention article advises the same and quoted a dietician from the Academy of Nutrition and Dietetics, who stated: “Having your protein shake after exercise promotes the rebuilding of muscle fibers and a carbohydrate snack (like a bowl of oatmeal or fruit) works to replenish and recover energy post-workout.”
However, according to Healthline, “it may not matter whether you drink a protein shake before or after your workout in terms of optimizing muscle repair and growth.” They believe that what matters most is how much protein you consume throughout each day and that you should consistently have protein with each meal.
Further, there are some experts who say that some research indicates that protein is a good option before any exercise that involves resistance training so that it can help build muscle mass. However, they also found that it’s not “significantly better or worse than drinking a protein shake post-workout.”
Thus, it really is up to you and how your body reacts to what you eat and drink. But consider this: A pre-workout protein shake might make you feel full and possibly even cause stomach discomfort while exercising. Imagine trying to jog on the treadmill with a belly full of protein shake. It could hamper your workout and keep you from attaining your workout goals.
So, take all these factors into account and make the best determination for your own health. But remember that protein is vital, and if you get the proper amount of protein each day, you will see the results you want after hitting the gym.
To help you attain your daily requirement of protein, PI has developed some amazing protein powders.
Performance Inspired’s protein shakes
The Performance Inspired Isolate Whey powder has 26 grams of protein per serving. In addition, it has 3g of L-glutamine and naturally sourced flavours, colours and sweeteners. Isolate Whey Protein is a great option because it is lower in carbohydrates, lactose, and fat than regular whey.
In order to function properly and to maintain good health, we all need protein every day. Protein shakes are a fast, easy, and tasty way to get that protein, especially when we’re on the go or busy at work.