Is it Better to Have a Protein Shake Before or after You Workout?
The timing of protein intake in relation to workouts has been a hot topic of research and discussion in the fitness and sports nutrition communities, as well as at your local squat rack, for years. Should we have our protein shake before our workout? After? During? And is there a optimal window?
Bro science has led people to believe that you must fit your protein into an 'anabolic window'. However, evidence has found that the window is larger than once believed.
According to a review published in the Journal of the International Society of Sports Medicine, you don't need to down a protein shake the minute you step off the gym floor to avoid losing gains. The amount of time to ingest protein is actually much wider- think hours, not minutes- and the main focus should be on total daily-protein intake.
Should You Have a Protein Shake Before or after Your Workout?
The same review reflects that 'both' could be the answer. It recommended: high-quality protein dosed at 0.4–0.5 grams per kilogram of lean body mass, both before and after exercise is a simple, relatively fail-safe general guideline.
But there are nuances to consider. Another recent review published in the Journal of the International Society of Sports Nutrition concluded that any positive effects noted in timing studies were found to be due to an increased overall protein intake, rather than the timing, so further investigation is needed.
The consensus of another study published by PeerJ is that both pre and/or post workout protein intake can contribute to muscle growth. It stated 'The trainee is free to choose, based on individual factors (i.e., preference, tolerance, convenience and availability), whether to consume protein immediately pre- or post-exercise.' So, as long as you're getting enough protein throughout the day, timing shouldn't matter too much.
How Much Protein Do You Need?
Instead of focusing on protein timing, aim to hit a total daily protein target suitable for your own needs. Examine recommends the following daily targets:
Focus on the overall daily protein content of your diet, rather than worrying too much about timing. For active individuals wishing to gain muscle, aiming for a total daily intake of 1.6-2.4 grams of protein per kilogram of body mass should be sufficient.
How Much Protein Can You Absorb in One Meal?
We know the idea that there is a 20 gram protein absorption limit has long been debunked. While we may know better, the idea that 'any gram of protein consumed over 20 grams will go to waste' still circulates. However, new evidence published by Cell Reports Medicine further supports the idea that there is no upper limit to our protein absorption post-workout. The researchers confirmed that the anabolic response to protein ingestion has no upper limit, even up to 100 grams of protein in one meal.
This means even if you eat a large amount of protein in one meal, that protein is still effectively used by the body. Therefore refuting the idea that we should be meticulously splitting our protein throughout the day and instead, aiming for a total protein goal for the day, split in a way that is most practical for our lifestyles.
How to Meet Your Protein Target
You may have calculated your protein targets and feel a bit overwhelmed with just how much you need to consume to meet your targets. It's really important that you slowly increase your protein intake week by week so that you can build a new habit slowly. Behaviour change is crucial for improving nutrition, so if your current intake is a lot lower than your calculated intake, slowly build it up with the following habits to ensure you build long term behaviour changes:
Including a portion of protein in each meal. You can focus on food sources such as: eggs, chicken, beef, fish, dairy and legumes to do so.
High-protein snacks in between meals such as yoghurt, eggs or beef jerky.
Supplementation with protein powders and bars.
Is It Better to Have a Protein Shake or a Meal after a Workout?
A meal will likely contain more nutrients and fibre than a protein shake. While protein intake is important, it's also vital to get a good balance of carbohydrates, fats and micronutrients in your diet to support your health, performance and recovery. Fibre will also aid your digestion and support cardiovascular and metabolic health according to multiple studies. So a protein shake is great if you're short on time, but a balanced meal will tick all the boxes.
MH Fitness Director Andrew Tracey adds that, 'While the research shows that protein shakes are not vital, if you find you're consistently struggling to hit your daily protein target through whole foods, adopting the habit of a good quality post-workout shake could be a simple tweak that has dramatic results on your training and recovery'. Just ensure that you make up as much of the rest your diet as possible from whole food sources.
When Should You Drink Protein Shakes?
As previously mentioned, another important variable to consider, is your own preferences and how convenient it is for you to have protein shakes before or after your workout. Knocking back tonnes of protein as you run the to gym might not be suitable for your needs, or digestion. Consider:
First and foremost, hitting your daily protein targets over the course of the day.
Giving yourself enough time to digest the protein shake before your workout, at least 30 minutes-one hour upwards should be sufficient.
Not stressing about getting your protein in straight after the gym, consume it at a time appropriate for you.
Having a food first approach. Protein shake supplementation is a convenient way of getting more daily protein in alongside your diet, but focussing on protein intake in your meals is also a worthy contributor to your muscle building goals.
Hermosa Whey Protein Powder
Score: 9.0/10
Created by the team behind the Barry’s UK fitness studios, this protein powder is made using milk sourced from grass-fed cows in the Lake District and is flavoured with the natural stevia sweetener, plus cocoa or vanilla, according to your taste (our testers loved the former). Each 125-calorie serving provides about 2og of protein, but what really commends this blend is its creamy consistency and easy mixability, with none of the sandy residue that some other shakes leave behind.
Per 30g serving: 125kcal, 20g protein, 4.5g carbs, 2.6g fat
Foodspring Clear Whey: Lemonade
Score: 94.3/100
If thick, milky shakes make you feel queasy, clear whey may be more your style. This Foodspring blend is light and refreshing, with a sharp lemon flavour and a consistency that reminded our panel of fruit squash. A 111-calorie serving provides a hefty 26g of protein, minimal carbs and fats, while the ingredients list is short and free from unwanted extras.
Optimum Nutrition Gold Standard 100% Whey: Double Rich Chocolate
Score: 94.3/100
Of course, many people like to stick to the classics. Chocolate is a busy flavour category, but our ON winner stands out from the crowd for its natural-tasting cocoa flavour and creamy consistency. It scored highly for mixability and, unlike many of the chocolate powders we tried, it wasn’t overly sweet. It offers 24g of protein per serving, including 5.5g of BCAAs.
PE Nutrition Performance Whey Protein
Score: 7.8/10
An impressive performance for its price point, our testers particularly liked the vanilla blend. Made using three types of whey – concentrate, hydrolysate and isolate – it offers a punchy 21.5g of protein with just 108 calories due to minimal carbs and fats, and it’s naturally lower in lactose than some other powders. Testers described the texture as ‘milkshake-like’. We’re going to call it the Stacked Donald’s shake.
Per 30g serving: 108kcal, 21.5g protein, 2.5g carbs, 1.2g fat
£29.00 at hollandandbarrett.com
MILITARY WHEY
Score: 7.6/10
Battle Ready Fuel Military Whey
Score: 7.6/10
The name’s not just for show — this protein brand is backed by special forces veteran (and TV personality) Ollie Ollerton. But even when stripped of its endorsements, our blind taste-testers rated it highly, describing it as both buttery and intensely creamy. As well as 24g of protein per scoop, it also contains a blend of helpful digestive enzymes to improve nutrient absorption and minimise bloating. One for the weekend warriors.
Per 30g serving: 117kcal, 23.7g protein, 1.8g carbs, 1.5g fat
Protein Works Whey Protein 360 Extreme: Speculoos Biscuit Heaven
Score: 93.7/100
Not your standard shake, one scoop of this quality whey-soya blend is loaded with 25g of the good stuff, plus added micronutrients such as D3, B12 and calcium, as well as L-glutamine to assist with recovery and digestive enzymes to support nutrient absorption. The flavour went down a treat with our panel, particularly the crunchy biscuit pieces.
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