Should I Drink My Protein Shake Before or After a Workout?
As people who understand the importance of a consistent workout routine, we at PI also know that what we ingest makes a difference in our health. We will never attain the peak physical shape we desire if we work out but always eat junk. Nor will we attain the physical shape we desire if we only eat good food but never exercise. The two are interconnected, and each needs the other.
One of the vital components of a nutrition regime is protein. How much your body requires depends on your health and workout goals. So while the recommended daily allowance is 0.8 grams per kilogram of body weight, you will need more than that if you want to build muscle. Some dieticians advise that you may even need twice that.
A great way to get that protein is in a shake. According to the Cleveland Clinic: “Protein is ideal for the repair and growth of your muscles. So whether you’re focused on building muscle or losing weight, protein shakes can help supplement your diet and achieve your wellness goals.”
Not only are protein shakes good for you, but they are perfect for on-the-go nutrition. And, let’s face it, if you get the right one (like those from Performance Inspired), they taste awesome. It’s like having a treat that’s good for you.
But a question we often get asked has to do with the best time to drink that protein shake. Should you drink it before the workout or after? Or does it make a difference?
When is the best time to drink a protein shake?
The Cleveland Clinic spoke with registered dietitian Kate Patton, MEd, RD, CCSD, LD, who explained that, depending on your goals, timing does in fact matter.
She stated, “That window of time after you exercise is when your body is just a little bit more efficient at utilizing that protein to help build that muscle, versus while you’re exercising and you’re breaking down the muscle and stressing the muscle.”
Protein will help repair your muscles after a workout, so she recommends that you drink it after—usually within an hour because your body will utilize more of the protein you consume. This also helps with recovery.
A 2022 Prevention article advises the same and quoted a dietician from the Academy of Nutrition and Dietetics, who stated: “Having your protein shake after exercise promotes the rebuilding of muscle fibers and a carbohydrate snack (like a bowl of oatmeal or fruit) works to replenish and recover energy post-workout.”
However, according to Healthline, “it may not matter whether you drink a protein shake before or after your workout in terms of optimizing muscle repair and growth.” They believe that what matters most is how much protein you consume throughout each day and that you should consistently have protein with each meal.
Further, there are some experts who say that some research indicates that protein is a good option before any exercise that involves resistance training so that it can help build muscle mass. However, they also found that it’s not “significantly better or worse than drinking a protein shake post-workout.”
Thus, it really is up to you and how your body reacts to what you eat and drink. But consider this: A pre-workout protein shake might make you feel full and possibly even cause stomach discomfort while exercising. Imagine trying to jog on the treadmill with a belly full of protein shake. It could hamper your workout and keep you from attaining your workout goals.
So take all these factors into account and make the best determination for your own health. But remember that protein is vital, and if you get the proper amount of protein each day, you will see the results you want after hitting the gym.
To help you attain your daily requirement of protein, PI has developed some amazing protein powders.
Performance Inspired’s protein shakes
We know you not only want a great-tasting protein shake but one that’s good for you. Our protein powders are made with healthy and natural ingredients because we know you care about what you put into your body. We have several options.
Our Diet & Energy Ripped Whey Protein has 25g of protein per serving. That’s more than the typical protein powder. Plus, we added a Thermogenic Diet & Energy Complex, 500mg of L-carnitine, 4g of leucine, 150mg of choline bitartrate, and 85 mg of caffeine from natural green tea. Finally, we added digestive enzymes, so you won’t feel bloated after you drink it. With only one gram of sugar, this will become one of your favorites!
Our Performance Whey Protein powder also has 25g of protein and digestive enzymes. Plus it has fiber and natural BCAAs to help with recovery.
Our Isolate Whey powder also has 25 grams of protein. In addition, it has 3g of L-glutamine, only 1g of sugar, and 130 calories. Isolate Whey Protein is a great option because it is lower in carbohydrates, lactose, and fat than regular whey. Plus, with PI’s formula, you get a full 5.5 grams of naturally occurring BCAAs in every serving!
Finally, if you have a milk allergy or intolerance, we have the perfect dairy-free protein powder for you. Our Plant-Based Protein contains 20 grams of multi-plant source protein, 1B probiotics, 200mg of tart cherry for recovery, and 5g of filling fiber. So you can get the protein you need without the worry.
In order to function properly and to maintain good health, we all need protein every day. Protein shakes are a fast, easy, and tasty way to get that protein, especially when we’re on the go or busy at work. So grab your favorite milk product and a tub of our protein powder, blend, and enjoy the workout!
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