It goes without saying that protein is one of the most essential nutrients for muscle building, repair, and regeneration. It can also be called the “building blocks” of the body. For fitness enthusiasts, athletes, and people who workout on a regular basis, consuming adequate amounts of protein on a daily basis is very essential.
Athletes and people who work out regularly have greater protein intake requirements than others. Along with a proper and planned protein-rich diet, protein shakes also serve as a great source of protein for such people. Adequate protein is necessary for building and maintaining muscles. It also has a great impact on athletic performance and exercise recovery.
So, yes, it's important to know if you should have your protein shake before or after workout. In this blog, we will answer your question with everything else you need to know!
When Is The Right Time To Have Your Protein Shake?
There's quite some debate surrounding the best time to drink that protein shake. The questions that go around are:
Should you drink it after, before, or even during a workout?
Research suggests that it doesn’t really matter when you are drinking a protein shake. It can be either before or even after your workout. As per experts, what really matters is the total daily protein intake. Drinking protein shakes is a convenient way to meet the recommended amount of daily quality protein intake without consuming excess calories.
According to Dr. Brian Carson, a senior lecturer and researcher in exercise physiology, the primary aim of protein consumption is to stimulate muscle protein synthesis. This, in turn, helps maximize muscle growth and strength. He also mentions that a lot of older research shows that protein consumption immediately after exercising promotes muscle protein synthesis.
However, more recent research suggests that drinking a protein shake right after exercise might not be as necessary as it was thought earlier.
Modern researchers suggest that the determining factors of when to consume protein depends on other factors, which include the following:
An individual’s preference, availability, and tolerance.
Personal fitness goals.
Nature and kind of physical exercises and workout regimes.
Does the Anabolic Window Matter?
Deciding on the right time to drink protein shakes, a lot of people talk about the anabolic window. It is a much-debated theory that says that there is a brief time frame after exercise when muscle gain can be maximized by consuming macronutrients.
In this context, experts suggest that individuals who exercise in a fasted state should consume protein soon after their workout. This can greatly help in their muscle growth and recovery. However, people who do not workout in a fasted state have a wide time window for protein consumption. It must also be mentioned that certain individual factors also play an important role in muscle growth. They are:
Body composition
Age
Activity level
Sufficient Protein Intake Is Essential
To conclude, it can be said that sufficient protein intake is the most essential thing when working out. Whether you have it before or after a workout is not as important as consuming adequate protein to ensure optimal muscle growth and recovery! So, before or after, make sure you consume your protein shake and get enough proteins that your body needs!
