Protein Shake Before or After Workout - What's Best?

In the world of fitness and bodybuilding, proteins are indispensable. They support muscle growth and recovery after workouts, as they help regenerate damaged muscle tissue and build new muscle. Protein powder in the form of shakes has become a popular dietary supplement among athletes to meet increased protein needs and optimise training results.

A protein shake serves as an extremely convenient solution for protein supplementation. It offers a convenient way to consume highly concentrated proteins - and that without eating large amounts of food. Variants such as whey protein and plant-based proteins (like pea protein) offer diverse options for different nutritional needs and preferences.

The importance of protein is, however, not limited to athletes. Protein is an important nutrient that performs many vital functions, such as the formation of enzymes and hormones that regulate our metabolism. With the help of protein powders, the diet can be supplemented to ensure that the body receives the necessary building blocks for health, fitness and well-being. But when is the best time to drink the shake? Is it better to have protein before a workout, or maybe afterwards? We'll get to the bottom of this question in this article.

How Much Protein Do You Need?

As previously mentioned, proteins are versatile molecules that play a central role in the body. Not only are they the basic building blocks for muscle and tissue, but they also function as enzymes that catalyze and regulate biochemical reactions. An adequate overall daily protein intake is closely linked to fitness goals and significantly influences the body's (and not just the muscles') ability to adapt to stress and grow. Instead of the 0.8 grams of protein per kg of body weight per day usually recommended by the Society for Nutrition [1], experts now recommend up to 2.0 g/kg of protein per day [2].

Proteins in the body serve as building blocks for the formation of muscle tissue (known as muscle protein synthesis), which is responsible for movement, stability, and strength. In addition, they contribute to muscle repair in tissues that are stressed by exercise and physical activity. This regenerative process is critical for muscle growth and recovery after intense workouts.

Another important role lies in the function of proteins as enzymes. Enzymes accelerate and control chemical reactions in the body. These reactions are critical to numerous processes - including the metabolism of nutrients, energy production and the maintenance of hormone balance.

The link between adequate total daily protein intake and fitness goals is therefore unmistakable. A high-protein diet (with or without protein shakes and powders) supports not only muscle building and repair but also the body's ability to adapt to training and stress. Especially for people aiming to build muscle or lose weight, adequate total protein intake is critical to maximize the positive effects of exercise and promote muscle mass retention [3]. 

Protein Shake: Advantages and Disadvantages

Protein powder has established itself as a popular dietary supplement. Consuming this form of protein holds numerous benefits, but there are also limitations that should not be forgotten.

Advantages

• Convenient and quick protein intake: Protein shakes offer a convenient way to consume protein in a concentrated form. This is especially useful for people who have difficulty getting enough protein from conventional foods.
• Assist in muscle recovery: Proteins are the basic building blocks of muscle tissue and help repair tissue damage after exercise. Protein shakes can meet the increased demand for amino acids that occurs during intense physical activity.
• Variety of flavours and preparation options: Protein powder is available in a wide range of flavours, making it more convenient to consume. It can be used as a shake, smoothie, or even in recipes for high-protein snacks.

Limitations

• Not a substitute for a balanced diet: Protein shakes should not be the foundation of your diet. A balanced diet with a variety of nutrients from natural foods is essential for health and well-being.
• Quality differences in different protein powders: Not all protein powders are the same. There are quality differences in terms of protein origin, processing and additives. Choosing high-quality products is important to achieve optimal results.
• Possible intolerances or allergic reactions: Some people may be allergic to certain protein sources or experience digestive problems from using protein powders. It is advisable to try new products carefully to avoid such reactions.

Protein shakes should always be considered as a supplement to the regular diet! Only in combination with a balanced diet and physical activity can health goals be safely achieved. 

Post-Workout Protein Shake or Pre-Workout Protein Shake?

The question of whether a protein shake makes sense before or rather after a workout has caused heated debate in the fitness world. Here are some key findings from ongoing research:

If protein intake is desired before exercise, one study suggests it is best combined with carbohydrates [4]. This combination can enhance performance during exercise while improving protein intake. In addition, the serving should be easily digestible and moderate in size so that it is not heavy in the stomach during exercise.

Another study indicates that a regular intake of 20g of protein every two to three hours may be optimal for recovery [5]. This illustrates that evenly distributing protein intake throughout the day is beneficial to continuously provide the body with the necessary amino acids.

In terms of muscle building, another study has shown that consuming 40g of protein before bedtime after exercise can be beneficial. This protein intake before sleep could help support muscle protein synthesis throughout the night [6]. However, it is important to note that the differences in outcomes are rather small.

Overall, the research shows that there is no absolute "right" time to take your protein shake that applies equally to everyone. Rather than focusing on drinking a protein shake within 30 minutes after training to not miss the "anabolic window", athletes should focus on the total amount of protein and total calories throughout the day [7]! If you don't consume enough protein, even the "right" timing will not bring the success you hope for. So, the individuality of the diet, training plan, and body should be considered to determine the best course of action.

Do I Even Need to Drink A Protein Shake?

When deciding when and how to use protein powder, individual factors are key:

1. Fitness goals (for example, muscle building or endurance): Protein powder can generally help achieve a wide variety of fitness goals. For muscle building, a balanced protein intake throughout the day is critical. For endurance training, protein can contribute to recovery and regeneration [8].
2. Allergies or intolerances to certain ingredients: When choosing protein powders, it is important to be aware of allergies or intolerances to certain ingredients! Some people might be allergic to dairy or soy proteins or have problems with artificial sweeteners.
3. Weight loss and protein intake: If you are in a dieting phase, it is especially important to consume enough protein to minimize muscle loss. Protein shakes could be a convenient way to provide this increased protein intake without simultaneously increasing calorie intake too much.

Overall, tailoring the use of protein powders is crucial to support individual needs and goals. Physical condition, diet and training should be considered to achieve the best possible results while maintaining a balanced and healthy diet. In addition, in case of uncertainty, it is always advisable to consult a nutritionist or professional expert!

Daily Protein Intake Timing - Conclusion

When using protein powder, it is always important to maintain a balanced diet as a foundation. Protein shakes can help achieve fitness goals, but should not be the main source of protein intake.  Protein powder can never replace the variety of natural foods - but it can be an ideal supplement.

Far more important than precise timing is a high protein diet in general and the distribution of protein intake throughout the day! A constant supply of amino acids is critical for muscle growth and recovery. A protein shake right after a workout makes sense and can be highly beneficial to boost your protein consumption if you have difficulty with the alternative - that would be eating a full meal after a workout.

Overall, the optimal use of protein powder is individual and depends on athletic goals, lifestyle and one's needs. A balanced diet that includes enough protein throughout the day and the occasional post workout protein shake will help achieve the best results from your workout routine and diet.

Sources

[1] Richter M, Baerlocher K, Bauer JM, Elmadfa I, Heseker H, Leschik-Bonnet E, Stangl G, Volkert D, Stehle P; on behalf of the German Nutrition Society (DGE). Revised Reference Values for the Intake of Protein. Ann Nutr Metab. 2019;74(3):242-250.

[2] Sims ST, Kerksick CM, Smith-Ryan AE, Janse de Jonge XAK, Hirsch KR, Arent SM, Hewlings SJ, Kleiner SM, Bustillo E, Tartar JL, Starratt VG, Kreider RB, Greenwalt C, Rentería LI, Ormsbee MJ, VanDusseldorp TA, Campbell BI, Kalman DS, Antonio J. International society of sports nutrition position stand: nutritional concerns of the female athlete. J Int Soc Sports Nutr. 2023 Dec;20(1):2204066. 

[3] Deldicque L. Protein Intake and Exercise-Induced Skeletal Muscle Hypertrophy: An Update. Nutrients. 2020 Jul 7;12(7):2023.

[4] Cribb PJ, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc. 2006 Nov;38(11):1918-25. 

[5] Areta JL, Burke LM, Ross ML, Camera DM, West DW, Broad EM, Jeacocke NA, Moore DR, Stellingwerff T, Phillips SM, Hawley JA, Coffey VG. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol. 2013 May 1;591(9):2319-31. 

[6] Trommelen J, van Loon LJ. Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training. Nutrients. 2016 Nov 28;8(12):763. 

[7] Wirth J, Hillesheim E, Brennan L. The Role of Protein Intake and its Timing on Body Composition and Muscle Function in Healthy Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Nutr. 2020 Jun 1;150(6):1443-1460. 

[8] Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. 2015 Jan;45(1):111-31.