Let’s call it as it is – protein shakes are the ‘it’ drinks for this generation.
Whether it’s alcohol, some juice, or even some delicious and nutrient-packed smoothies, protein shakes can beat’em all! Protein shakes in a sipper while you’re on your way to the gym – that’s the real flex.
But wait, what is the best time to have those protein-packed shakes?
Should you have them before your workout, or sip them as you cool down after an intense session?
Read on to find out the science-backed answer.
What time is the right time?
The buzz around protein shakes isn’t all for the optics of it. It is a powerhouse nutrient that supports a healthy metabolism and helps build muscle. There are smart ways to optimize intake, though—like fitting in with a protein shake once (or even a few times) per day.
However, should you take your protein shake before you work out to help aid your energy levels, or after, to help aid in recovery?
According to a study at Maastricht University Medical Centre in the Netherlands, the body can continue to synthesize muscle mass several hours after exercise. The period of time after training when your muscles are repairing and recovering is referred to as the anabolic, or metabolic, window. As per experts, it can extend up to and past 24 hours.
So, getting your protein in immediately after a workout isn’t as dire as it was thought to be.
However, having your protein shake beforehand might leave you overly full and hinder your workout performance. If you need a pre-exercise snack, though, and all you have on you is your protein, then there’s no harm in having it.
Pros and cons:
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.
Here’s how you can take your pick.
Drinking a protein shake before a workout might help you stay energised and focused, reducing the likelihood of snacking later.
On the other hand, consuming protein directly after a workout ensures your muscles have enough fuel to heal. This can reduce cramps and pains and boost strength and muscle mass. Plenty of protein-rich whole foods are available, and protein supplements like shakes, powders, bars, and gels can help you top up.
Drinking protein shakes before a workout can sometimes cause digestive discomfort, especially for those with sensitivities to dairy or other ingredients. Other potential side effects include feeling overly full, which could hinder workout performance, or digestive upset if engaging in high-intensity activities.
Meanwhile, drinking protein shakes after a workout can cause side effects in some individuals, particularly if consumed excessively or in the wrong circumstances. These include digestive issues like bloating, gas, and diarrhea, especially for those with lactose intolerance. Allergic reactions to dairy or other ingredients are also possible. Additionally, consuming too much protein can potentially lead to kidney stones or increase the risk of heart ailments.
How many times is too many times?
Leslie Bonci, R.D.N., M.P.H., and sports dietitian for the Kansas City Chiefs, told Men’s Health, the quantity of protein shake one needs in a day is fairly based on their level of activity. However, the general recommendation is to consume 20 to 30 grams of protein following a workout and continue to supplement throughout the day.
As per Bonci, the amount of protein we need depends on our personal body composition goals, age, and activity level, says Bonci. Dietary guidelines suggest 0.36 g of protein per pound of body weight, but that’s the bare minimum to survive, and is definitely an insufficient amount for people who want to gain muscle.
Those looking to build muscle should hit around 0.8 to 1 gram per pound of bodyweight.