Protein Shake before or after workout
Protein Shakes have become a very popular dietary supplement. They are a great, tasty, convenient and efficient way to support muscle growth, recovery and repair. However; there is the age old question, “Should I drink a Protein Shake before or after workout?” So, what is the best time to drink a protein shake? Should you have a protein shake for breakfast, lunch, dinner? Lets take a look at pros and cons of both sides of the debate. Protein Shake before workout vs. Protein shake after workout.
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“I like a protein shake for breakfast,” said Ethan Weber (D1 Football Player)
Protein Shake before workout
Pros....
- Positive Muscle Protein Balance
- Amino Acids available during exercise
- Jump Start Muscle protein synthesis
- Energy during workout
- Improve workout performance
There are several benefits to drinking protein powder before a workout. Positive muscle protein balance means that you are providing a source of amino acids to the body pre-exercise. Amino Acids are the building blocks of muscles. A positive muscle protein balance can aid in muscle recovery, repair and growth post-workout.
A protein shake provides a great source of Amino Acids. This can get your body started with growth, repair and recovery during the workout. This process is called muscle protein synthesis. There is the potential for improved muscle performance, reduced breakdown and greater muscle growth.
Cons....
- Bloating
- No Need (Consumed enough protein through diet)
- Now you need to eat 30-60 minutes after workout or have another shake
Some Protein shakes can make you feel bloated. This is counter productive to exercising. Protein Shakes are used to supplement a balanced diet. If you consume 30+ grams of protein, like lean meats, prior to working out, you have already created the positive protein balance and your body has enough protein. Finally, it is highly recommended that you consume 20-30g of protein 30-60 minutes after a workout. This is the most crucial time to supply the body with sufficient protein/amino acids for muscle protein synthesis.
Protein Shake After Workout
Pros....
- Post-workout is critical window for replenishing nutrients (30-60 minutes after exercise)
- Improve muscle repair
- Reduce soreness
- Stimulate Muscle Protein Synthesis
- Easy
- Convenient
The 60 minute window post workout is considered the most critical time to supply protein to the muscles. A protein shake is a quick, easy, convenient and efficient way to do that. They can be made in a blender, shaker bottle or just mixed in a cup. This will jump start muscle protein synthesis and improve muscle repair, recovery and growth. Muscle Protein Synthesis will continue for 24-48 hours. It is important to supple protein to the muscles every 3-4 hours.
Cons....
- Potential Whole Food Alternatives
- Caloric Intake
Protein Shakes are convenient. Protein from whole foods, such as fish, provide additional nutrients and fiber. Shakes should be consumed as a supplement to a well-balanced diet of whole foods. When analyzing total calories and protein for the day, you must include protein shakes and snacks. Some protein shakes are high in calories. If you are not careful, you can go over your target caloric needs. This can hinder weight loss are cause weight gain.
Protein shake before or after workout?
In conclusion, there are pros and cons to both. The pros are similar. The answer varys based on individual goals, diet and timing. I personally create a positive muscle protein balance with a protein-rich meal pre-workout. I lift weights before school in the morning. I drink a protein shake after my workout at school. You have to consider when you workout, when you have access to food and when a shake would be an advantageous alternative to a meal.
What is Muscle Protein Synthesis
Muscle Protein Synthesis is the process in the body that build repairs, maintains and grows muscle. It is how our muscles handle the load or overload placed upon them during strenuous activity. Maximizing this process is the key to optimizing the results of training and excersize. Individuals can enhance performance and reach their fitness goals.
Muscle protein synthesis is the creation of new muscle proteins from amino acids. Amino Acids are the building blocks of protein. During workouts, muscles are damaged. The muscle fibers get tiny tears from the stress. This triggers muscle protein synthesis. It is part of the repair process. Amino Acids are utilized to rebuild the damaged fibers. The result is muscle growth and increased strength.
What Triggers Muscle Protein Synthesis
The primary trigger is resistance training. Resistance training, or weightlifting, subjects muscles to stress. The stress, in turn, causing the micro-tears in the muscle fibers. Protein synthesis is heightening post workout. The body is rebuilding and repairing tissue. This is important to understand because adequate protein consumptions is crucial during this time. The necessary amino acids must be available for protein synthesis to happen.
It is also important to know that muscle protein synthesis is also triggered by diet. What foods trigger protein synthesis? High-quality protein, of course. Foods such as lean meats, poultry, fish, eggs, dairy, etc. are rich in amino acids and jump start the process. Having the amino acids readily available plays a crucial role in supporting muscle growth and repair.
Best Time to Drink Protein Shake
Timing is what we are talking about. The goal is to maximize muscle protein synthesis. Research finds that 30-60 minutes post-workout is the most important time. Consuming protein within that window can enhance protein synthesis rates. During this time the muscles are more reactive. So, it’s the ideal time to provide protein for muscle repair and growth.
Positive Muscle Protein Balance
Positive Muscle Protein Balance is the state where the rate of muscle protein synthesis (MPS) is greater than the rate of muscle protein breakdown (MPB). It is essential for muscle growth. When MPS is greater than MPB the result is muscle hypertrophy (bigger muscles) over time.
For most individuals in training, positive muscle protein balance is critical for achieving goals of muscle mass, strength levels, and fitness. These individuals need to consume adequate levels of protein and amino acids throughout the day. The recommended timing of high quality protein throughout the day is every 3-4 hours and 30-60 minutes after a workout.
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