Should You Have a Protein Shake Before or After a Workout?
Key takeaways:
Protein shakes can help athletes meet their increased protein needs.
Adequate protein intake aids muscle growth, athletic performance, and exercise recovery.
Research on whether you should have a protein shake before or after a workout is mixed. Both methods are beneficial. So, timing may depend on your preferences or fitness goals.
Table of contents
Protein is a key nutrient for muscle building and repair. So, adequate protein intake is crucial for reaching your fitness goals. That’s why many athletes and weekend warriors add protein powder to a smoothie or shake. Consuming protein may support muscle growth and exercise recovery.
But the research is inconclusive on whether preworkout or postworkout protein is more effective. There’s compelling evidence that both options are beneficial. And some researchers suggest that timing may not matter at all. Instead, it’s your overall protein intake that makes the difference.
Learn more about what the research says to decide if you should have a protein shake before or after a workout.
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Should you have a protein shake before or after your workout?
The decision to have a protein shake before or after your workout may depend on your goals, training plan, and preferences. Several variables, such as fitness level and workout routine or intensity, affect your exercise performance and recovery. For example, if your workout includes a lot of jumping, you may not want to consume a protein shake beforehand. It could make you feel full and uncomfortable during your workout. And, some may prefer to work out while fasting.
There aren’t large-scale studies on protein timing. So it's impossible to say which method is most effective for you. Here’s what the research says about how protein intake timing affects various fitness goals.
To build muscle and strength
The short answer: Many experts suggest having protein after a workout to build muscle mass. But preworkout or postworkout protein may help.
Strenuous exercise creates microtears in the muscles. After a workout, your body repairs the damage using amino acids from dietary protein. Each time this happens, your body adapts, and your muscles may slowly grow in size and strength. You need adequate protein to gain muscle and build strength. But when it’s most effective isn’t clear.
The International Society of Sports Nutrition (ISSN) states that protein before or after a workout may improve muscle strength.
But the ISSN also notes that having protein after strenuous exercise may greatly boost muscle protein synthesis. Muscle protein synthesis is a cellular process needed for muscle adaptation and growth. A review also found that consuming protein after exercise optimizes muscle protein synthesis and protein remodeling.
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Other research shows that a protein shake before bed might provide an additional muscle-building boost. Sleep is an important period for muscle repair and recovery. A shake before bed might help you maintain your body’s protein balance during a long night’s rest. The ISSN says that having casein protein before bed can significantly increase muscle protein synthesis overnight and boost metabolism and fat-burning. But there’s a need for more research to confirm these findings.
And some studies conclude that protein timing may not matter. Researchers found that preworkout and postworkout protein consumption had similar effects on muscle growth during a 10-week strength training plan. What mattered most was getting enough protein throughout the day.
To improve athletic performance
The short answer: Timing may not matter as much as adequate protein intake throughout the day.
Protein is critical for athletic performance because it aids recovery. Without enough protein, you can’t recover properly. And without proper recovery, performance declines in subsequent bouts of exercise.
In a small study, researchers examined the effects of postworkout protein in cyclists. The cyclists consumed protein combined with carbs right after strenuous exercise.
Carbs are key for replenishing muscle glycogen. This nutrition strategy improved the cyclists’ athletic performance the next day. The combination of the two macronutrients was responsible for the effect. It might also be because it was endurance rather than resistance exercise. But more research is needed.
An older study found that protein timing didn’t affect power or strength. Researchers tested this in trained men completing a 10-week resistance program. Protein consumed in the morning and evening offered similar results as protein consumed immediately before and after workout.
To lose weight
The short answer: Timing may not be as important as getting enough daily protein. So, focus on getting protein as part of a balanced diet for weight loss.
Protein plays various roles in body composition and weight loss or management. A diet higher in protein may limit appetite and boost fullness. So, you might eat less and lower your caloric intake.
Building lean muscle mass is also important for weight loss as it boosts metabolism. Muscle is more metabolically active than fat. So, the body uses more energy to maintain and build muscle than fat, raising your daily caloric burn.
A 2021 study looked at fat loss in resistance-trained athletes. Three to six high-protein meals daily helped them lose weight and maintain muscle mass. The researchers recommended consuming two of those meals within 2 to 3 hours before and after a workout.
The ISSN position statement recommends getting equal amounts of protein every 3 to 4 hours. Doing so may improve performance and body composition. As with muscle building, protein timing may not matter. One study found that consuming protein several hours before or after a workout may lead to positive changes in body composition.
Is it better to eat before or after a workout? Doing both can help your performance and recovery.
How long should you wait to exercise after eating? It depends on several factors. Find out what experts say about when to exercise after eating.
Can exercising on an empty stomach help you burn more calories? Here’s what research shows about fasted cardio.
Why does timing matter?
Right after a workout, your muscles are depleted and damaged. Your body needs fuel to repair that damage. One theory is that protein within 30-60 minutes of finishing your workout gives your body what it needs to start recovery and maximize muscle growth. This is referred to as the “anabolic window.”
This theory has largely been discarded or at least the time window has been expanded. Newer research shows that the window may be up to 6 hours. Eating protein-rich foods regularly throughout the day will give your body what it needs for muscle recovery and growth.
What are the benefits of protein shakes?
Protein is one of three macronutrients — along with carbohydrates and fat — that you need in large quantities. Protein’s primary function is to maintain, build, and repair muscle. The amount of protein you need depends on many factors, including your age and activity level. But roughly 10% to 35% of your calories should be protein.
Most people can meet that recommendation with a nutritious, balanced diet. But highly active people — especially weightlifters and competitive athletes — often need more protein. Protein shakes can be a convenient way to get that extra protein.
They typically come in powder form that you mix with water, milk, or a smoothie. But you can also find premade shakes. Both options are a convenient way to get protein on the go.
The popular dietary supplements usually contain around 10 g to 30 g of protein per serving. But it depends on the type of protein and other ingredients in the shake. The protein may come from animal or plant-based sources.
Common types of protein include:
Whey
Casein
Egg
Soy
Hemp
Pea
Protein shakes often have other ingredients. Some have supplemental vitamins and minerals. Others may have performance-enhancing supplements such as creatine. And many shakes also contain added sugars or alternative sweeteners.
How often should you drink protein shakes?
There’s no set schedule for when you should drink a premade protein shake. And most recreational exercisers don’t need them. You can get all the protein you need from a balanced and nutritious diet with whole foods.
So try not to overdo it with protein. You should only drink protein shakes if you don’t get enough in your diet to support your body’s needs.
Remember, protein shakes are supplements. That means they should only be used to supplement your diet, not to replace real foods. Whole-food protein sources are always a better option than shakes. This is especially true since many protein supplements are high in added sugars.
If you supplement with protein shakes, the key is to choose high-quality shakes with pure ingredients and no added sugars or artificial sweeteners. You also need to make sure that they fit into your daily calorie budget so you don’t gain fat when your goal is building muscle or losing weight.
Frequently asked questions
The average adult should get 10% to 35% of their calories from protein. That means anywhere between 50 g and 175 g a day for a 2,000-calorie diet. But your protein needs depend on many factors, including your age, sex, size, and activity level. Older adults, for example, may need more protein because muscle loss increases with age. You may also need more if you do strenuous exercises like weight lifting.
That depends on your protein needs and your daily diet. What really matters is getting enough protein. If you can do that by eating protein-rich whole foods, then a shake isn’t necessary. If your protein needs are very high, then a shake on your rest days can be helpful.
Protein shakes can be healthy and healthful, but they can also contain a lot of fat, sugar, and extra calories you don’t need. If you’re using a protein powder or grabbing a premade shake, check the ingredients to make sure it doesn’t contain added sugar or artificial sweeteners. Mix it with low-fat milk or plain water. Or, consider making a shake with whole-food sources of protein like Greek yogurt and nut butter. Then add fresh fruits and vegetables for some extra nutrition. Also, be mindful of the total calories in your shake.
The bottom line
Protein supports muscle building, exercise performance, and recovery. Most people can get what they need through a balanced and nutritious diet. But athletes and active people may need more daily protein. Evidence is unclear whether having a protein shake before or after a workout is more effective.
And some research suggests that protein timing may not matter. Instead, the focus should be on a balanced diet with adequate protein intake. So, the best choice may depend on your fitness goals and preferences.
Why trust our experts?
References
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