It is a common question that is debated in gyms all over the world – is it better to have your protein shake before or after workout? Talk to gym bros and you will see people passionately standing on both sides. In this blog, we will walk through the actual research on protein before or after workout timing, review the results of the various studies regarding the timing of protein drinks before or after workouts.
It is a common question that is debated in gyms all over the world – is it better to have your protein shake before or after workout? Talk to gym bros and you will see people passionately standing on both sides. In this blog, we will walk through the actual research on protein before or after workout timing, review the results of the various studies regarding the timing of protein drinks before or after workouts.
Why This Debate Exists in the First Place
The notion of an "anabolic window" — a short window after exercising during which protein is essential for muscle building — has gained popularity as fitness advice years ago and is why so many still obsess over optimal timing of protein shakes before and after workouts. Although the idea of protein's role in muscle repair is true, further research has demonstrated that this window is far more malleable than previously thought, meaning protein's role in this age-old debate has to be reconsidered.
What the Research Actually Says About Protein Shake Before or After Workout
There's little difference in muscle growth results from consuming protein before or after exercise when the amount of protein consumed is the same throughout the day. In fact, several studies have compared the use of a protein shake before or after a workout and have found that there is little difference in the results in terms of muscle growth when the total protein intake is the same for the day. The timing of your shake right before or after workouts is not quite as important as once thought, as long as you are getting enough protein in your daily diet, of course.
But it's not just timing that shouldn't matter — getting protein reasonably near your training session, before or after, seems to provide a slight benefit over going a few hours without protein before or after. However more recent research has largely tempered the “you have to drink it within 30 minutes of training” rule.
Protein Shake Before and After Workout: Is Doing Both Better?
Some people wonder if consuming a protein shake before and after workout sessions — essentially bookending your training with protein — offers additional benefits compared to just one shake. Most recreational lifters do not need this precision as total protein intake is the most important factor in muscle growth during the day.
If someone is training more than once a day, if they are doing very long sessions, or if they are specifically trying to maximize muscle protein synthesis during the period around intense training periods, then it's reasonable to consider spacing protein shake consumption before and after workout. It's also a good idea to consider spacing protein shake before and after workout if someone is simply trying to distribute protein intake over a longer period of the day.
Reasons For Protein Powder Before or After Workout: -
In addition to scientific reasons, selecting a protein powder for pre or post workout timing may also depend on individual preferences and convenience.
Reasons to Drink It Before
- Assists in reducing hunger in extended training periods
- Supplies amino acids that are available to your bloodstream while working out
- A great item to have if you haven't eaten a proper meal for several hours.
Reasons to Drink It After
- Recognizes signs of muscle damaging exercise and supports recovery immediately after exercise.
- Can be easier to drink lying on their tummy for people not fond of drinking a shake just before strenuous exercise
- Perfect for an after workout recovery shake after a complete meal prior to training.
In the end, the best choice of protein powder pre or post workout will be dependent on your training style, digestion and schedule.
Protein Drinks Before or After Workout: What About Other Ingredients?
Many protein drinks that are taken before or after exercise contain additional amino acids, along with carbohydrates, electrolytes and sometimes caffeine. These additional ingredients may alter the equation a bit:
Carbohydrate-inclusive shakes:
Improvements in the post exercise period, which can be beneficial more often than not after training, when glycogen stores depleted during training needs replenishment.
Caffeine-inclusive pre-workout blends:
More appropriate before training to benefit from caffeine's performance enhancing properties
Simple whey or plant protein shakes:
Easily adaptable to time of use—They are not necessarily for an immediate performance boost, but are instead for providing amino acids.
To make sure that you're choosing the most appropriate timing for your protein, it's important to consider the complete list of ingredients in your protein drink, not just the amount of protein.
Protein Shake Before Exercise: What to Expect
There are a couple of specific benefits to taking a protein shake before working out. Amino acid supplementation during training could slightly precede the time for muscle protein synthesis to occur after training, but again this effect is relatively small compared to the overall daily intake.
Using a protein shake before your workout is also a good idea when a big meal the night before isn't your preferred or most comfortable choice, such as early morning sessions. In this case, a mild shake will be sufficient to add some nutrition without the bulk and weight of solid food, just before training.
Protein Shake Before Gym For Beginners: -
If you are a beginner who is unsure if and when to take a protein shake before a workout, then this is the easiest factor to keep in mind: If you haven't eaten for the last three to four hours, a protein shake before gym can be beneficial so you are not training without having eaten anything. A pre-workout drink is not necessary if you've already eaten a well-rounded meal within the window. If you have, simply plan to get in your protein after you have had your meal.
No rule states that a protein shake before physical activity is required to gain results – the amount of protein per day is more important for the long-term muscle building process.
Conclusion
The timing of protein shakes before or after exercise is not as important as the fitness community has claimed. If you're looking for a protein shake before or after workout or simply need to know which is better for your workout routine, the evidence suggests that it's better to just worry about the total amount of protein consumed each day.
FAQs
Is protein shake before or after workout timing really that important?
There is some research that says the timing of protein shakes before or after exercise is not as important as the amount of protein the diet prior to exercise provides throughout the day.
Should I have a protein shake before and after workout sessions?
Most people who workout for recreation don't need to take a protein shake before or after and can spread out their protein consumption throughout the day.
Does protein powder before or after workout affect muscle growth differently?
Based on the data gathered, there is no significant difference found between the timing of protein powder before and after workout under the condition of same daily protein intake.
What should I consider with protein drinks before or after workout that contain carbs or caffeine?
A protein drink that is high in carbohydrates, before or after workout, is more effective after exercise, and a protein drink with caffeine is more effective before exercise.
Is a protein shake before gym training necessary for beginners?
A protein shake before your workout may help if you haven't fed within the past few hours, but it is not essential if you've taken in a well-balanced meal in a couple hours before.
