Protein Shake Before or After Workout?

  • By Performance Lab
  • 5 minute read
Protein Shake Before or After Workout?

Protein shakes provide the essential amino acids that are required for muscle repair and growth. Which is the reason why many gym-goers are rarely found without a protein shake in hand. With a high bioavailability, they provide easily absorbed protein to the body for instant use.

Protein shakes are usually made from protein powder that you combine with water to form a thick shake. The protein is usually derived from either animal or plant sources, such as casein (from cow's milk), soy, and pea protein.

The Recommended Daily Allowance (RDA) for protein is 0.8 grams per kg of body weight. However, people who strength-train, as well any most other athletes, need to consume double this amount to support muscle recovery and growth1.

Protein shakes can help increase your daily protein intake to ensure you meet this requirement. But the age-old question on the tip of everyone's tongue is “should you drink a protein shake before or after a workout?”

Here, we discuss the benefits of protein shakes and when it is best to take them.

Benefits of a Protein Shake

Muscle Gain

During exercise, muscle fibers sustain damage and are broken down. In order for muscles to grow and become stronger, these fibers must be repaired, as new muscle tissue cannot grow on damaged fibers.

Protein shakes can help support muscle growth, improve physical performance, and speed up recovery through the provision of amino acids2.

These are the building blocks of muscle tissue and are needed to fuse damaged fibers back together and grow new muscle tissue. During this process, muscle fibers increase in thickness and number, resulting in stronger and bigger muscles.

Boost Your Metabolism

Boosting your metabolism essentially means increasing your energy expenditure, which can help you lose weight.

High-protein diets can increase the number of calories you burn, without you even having to move. This is because of two reasons. Firstly, the digestion and metabolism of protein requires more energy than carbohydrates or fat3.

Secondly, a high-protein diet with limited carbohydrates means there is less readily available energy for your body to use. To provide fuel for your muscles, a process called gluconeogenesis takes place, in which protein is converted to glucose. This process requires large amounts of energy4.

Keeps You Feeling Fuller for Longer

Protein is the most filling out of all three macronutrients (carbs, fat, and protein). It helps you feel more full with less food due to its influence on the hormones that are involved in appetite stimulation and control.

Peptide tyrosine-tyrosine (PYY) and glucagon-like peptide 1 (GLP-1) are known as hunger-reducing hormones - they act as chemical messengers to tell your brain to stop eating.

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GLP-1 also delays the emptying of your stomach’s contents, keeping you full for longer. Protein increases the release of these hormones, thus increasing feelings of fullness after eating5.

Ghrelin is a hormone that stimulates appetite - known as the hunger hormone. Protein can reduce levels of this hormone and help control appetite to prevent overeating6.

Supports Fat Loss

Fat stored around your midsection, known as visceral fat, can increase your risk of diseases, such as heart disease and diabetes. Research suggests that protein shakes can help reduce the amount of visceral fat and aid fat loss7.

This is because a high protein intake can help control your appetite and speed up your metabolism, as mentioned above. But protein also increases fat oxidation, the process where fat is broken down into fatty acids, resulting in weight loss.

When to Drink a Protein Shake

The optimal time to drink a protein shake for maximum muscle growth is subject to much debate. We’re sure many of you are waiting with bated breath to find out the answer to this question. So, here we go…drum roll, please!

Contrary to popular belief, total protein intake is more important than the timing of when you consume it8.

According to research, to achieve maximum results it is better to spread out your protein intake throughout the day, instead of consuming large quantities all in one meal9.

If your goal is to build muscle, it is recommended to have a protein-rich meal or shake every three to five hours throughout the day.

That being said, protein consumed pre or post-workout does provide slightly different benefits.

Here are some important things to consider when deciding when is best to drink your shake.

Benefits of Protein Shakes Pre-Workout

Some people don’t like exercising on an empty stomach - the growling can be off-putting. But you don't want to eat a proper meal right before you exercise, as this can make you feel full, bloated, lethargic, and lead to stitches.

A protein shake can be just the ticket to keeping those hunger pangs at bay, providing long-lasting, slow-release energy to fuel your workout (particularly when combined with carbs). They can also be useful if you don’t have time to eat but want to workout.

Additionally, as soon as a protein shake is consumed, amino acids are released and will be available in your bloodstream for your body to use for the muscle building and repair process - both during and straight after exercise.

Benefits of Protein Shakes Post-Workout

An intense training session is heavily demanding on the body and muscle tissue becomes damaged. As mentioned earlier, ensuring your body recovers properly after a tough workout is crucial for reaching your muscle-building goals.

Drinking a protein shake post-workout provides the body with readily available protein to assist with the muscle repairing and rebuilding process.

Protein shakes also provide a convenient source of protein for those that want a quick post-workout snack, rather than a full-blown meal. You may not have an appetite for some time after exercise. But the quicker you can get your protein in, the faster you’ll begin the muscle recovery process.

Lastly, protein shakes post-workout can help you stay hydrated, by replenishing fluids lost during a sweat session.

Conclusion

Protein shakes provide a convenient and effective source of protein to help you gain muscle mass, lose fat and speed up the recovery process.

A hot topic of conversation in the protein shake world is whether there is an optimal time to get your protein in. Current research puts a stop to this argument, as it appears to make little difference as to whether you consume protein before or after a workout.

What really matters is the total amount of protein you consume each day. So, for optimal results, consume your protein in moderate amounts spread over the course of the day.

Performance Lab offers an all-in-one muscle support for use between workouts. Made from rice protein that absorbs quickly, this protein shake accelerates growth and recovery for maximum gains!

References

  1. Morton, Robert W., et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults." British journal of sports medicine 52.6 (2018): 376-384.
  2. Pasiakos, Stefan M., Tom M. McLellan, and Harris R. Lieberman. "The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review." Sports Medicine 45.1 (2015): 111-131.
  3. Pesta, Dominik H., and Varman T. Samuel. "A high-protein diet for reducing body fat: mechanisms and possible caveats." Nutrition & metabolism 11.1 (2014): 1-8.
  4. Westerterp-Plantenga, M. S., et al. "Dietary protein, weight loss, and weight maintenance." Annual review of nutrition 29 (2009): 21-41.
  5. De Silva, Akila, and Stephen R. Bloom. "Gut hormones and appetite control: a focus on PYY and GLP-1 as therapeutic targets in obesity." Gut and liver 6.1 (2012): 10.
  6. Foster-Schubert, Karen E., et al. "Acyl and total ghrelin are suppressed strongly by ingested proteins, weakly by lipids, and biphasically by carbohydrates." The Journal of Clinical Endocrinology & Metabolism 93.5 (2008): 1971-1979.
  7. Giglio, Bruna M., et al. "Whey protein supplementation compared to collagen increases blood nesfatin concentrations and decreases android fat in overweight women: A randomized double-blind study." Nutrients 11.9 (2019): 2051.
  8. Witard, Oliver C., et al. "Protein considerations for optimising skeletal muscle mass in healthy young and older adults." Nutrients 8.4 (2016): 181.
  9. Mamerow, Madonna M., et al. "Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults." The Journal of nutrition 144.6 (2014): 876-880.