The BEST time to take a Protein Shake!
Is the timing of your protein shake the secret to stronger muscle development & improved recovery?
Supplement enthusiasts all have an opinion on the matter, some believe a protein shake delivers the best results before a workout, while others argue after a workout is the best time.
Protein is scientifically proven and arguably one of the most important supplements to help achieve your nutrition and training goals. Protein shakes are a convenient, affordable and important supplement to a balanced diet, but when is the best time to guzzle this widely debated drink?
Unfortunately the answer isn’t as straight forward as you may have hoped, however we do uncover what REALLY matters to ensure you’re getting the most out of your hard-earned workouts!
Before or After a workout?
The truth is protein timing isn’t as important as some like to believe. Dedication to proper nutrition throughout your day (both before and after your workout) is the key to maximising your recovery and muscle development. Protein timing really comes down to your personal goals and what works best within your daily routine. We’ve broken down some key benefits below:
-
Protein shakes before a workout are a great way to curb hunger and give you energy, especially if you’ve missed a meal and need a quick protein/energy hit.
Keep in mind some protein shakes can be difficult to digest and cause bloating, which may upset your stomach before a workout. Check out our delicious range of easy-to-digest Plant-Based Proteins, making them a delicious shake both before and after a workout!
If you have a sensitive stomach and can't digest protein powder well we recommend leaving at least a 30 minute window between drinking your protein shake and commencing your workout - especially if your workout includes plenty of jumping and bouncing!
-
Protein intake post workout helps begin the muscle recovery process, so it’s important to consume a sufficient amount of protein shortly after your workout. A high intensity workout can often result in a short-term loss of appetite and lost fluids. Protein shakes are an easier-to-digest alternative to a complete meal and also help to replenish some of your lost fluids.
Keep in mind protein shakes are a supplement to your diet. As soon as your appetite allows, you should consume a nutritious, healthy meal.
The ‘secret’ Anabolic Window.
There are theories that suggest protein is best consumed within 30 - 120 minutes after a workout, this period is commonly referred to as the “anabolic window”. The theory is that protein consumed within this window could increase protein synthesis and reduce muscle protein breakdown. Scientific research has proven that muscle breakdown increases after training, however there is no evidence or data to prove that protein consumption during this window delivers better results compared to protein consumption outside of this window. A number of studies have been conducted with the conclusion that protein ingestion timing has little to no affect on the anabolic response of muscle following exercise.
What REALLY matters.
There is no denying that protein plays an important role in repairing and rebuilding muscles when training. Protein shakes are a great supplement to boost your protein intake throughout the day and should be consumed in addition to a healthy and balanced diet.
Whilst the exact timing of your protein shake isn’t necessarily important, it is important to consume enough protein throughout the day, including rest days between your workouts. Protein shakes are best consumed in addition to your meals and can help boost any shortfalls in your protein intake.
How much protein do I need?
Based on the recommended daily intake for macronutrients, the average adult should consume 0.8 grams of protein per kilogram of body weight. For example if you weigh 65 kg you should aim to consume 52 grams of protein per day. Simply multiply your own body weight by 0.8 to find out your RDI!
Keep in mind this recommended intake is simply to avoid deficiency and needs to be tailored to your individual needs and goals.
However research suggests that people who regularly exercise and strength train may need to double their protein intake to 1.6 grams per kg. For example if you weigh 65kg and weight train regularly this would suggest a recommended protein intake of 104 grams. Simply multiply your own body weight by 1.6 to find your RDI.
Consuming 1.6 grams of protein per kg of bodyweight can be challenging, so it’s best to spread this across 3-4 meals every 3-4 hours. Protein shakes offer a quick and effortless protein boost between meals to help you reach your desired target of protein. At Pro Scoop we offer a delicious range of protein powders with more than 25 grams of protein per shake!
Consume a complete protein.
There are 9 essential amino acids which are vital for functions throughout your body, including protein synthesis, tissue repair and nutrient absorption. Ensure you’re consuming a protein powder which is a ‘complete’ protein and contains this full amino acid profile. Most Whey protein powders are a well-rounded protein, however plant-based proteins can get a little tricky. For plant-based protein powders, we recommend blends which contain a mix of different proteins, such as pea, rice, hemp, faba, soy etc. Individually these proteins are great, but when combined you get a complete protein and therefore more of the 9 amino acids. Simply flip over the packaging, read the ingredients and search for a protein which contains at least two or more of these protein sources.
Sick of your old smelly shaker bottle? Supplements running low?
Check out our world-first shaker bottle and nutritious range of plant-based supplements.