Drink a Protein Shake Before or After Workout?
Should you have a protein shake before or after a workout, but does it really matter?
The main belief pattern is that a protein shake within 30 minutes of finishing your workout will maximize benefits. This 30 minutes window, commonly known as the anabolic window, is a short period of time in which your muscles are like a sponge for protein. The thought is that if you consume protein outside of the anabolic window, your body will not effectively use it or build muscle.
Now, research suggests that this anabolic window of opportunity is much longer than 30 minutes and may not be limited to after exercise.
In fact, it may not matter if you drink a protein shake before or after your workout in terms of optimizing muscle repair and growth.
Schnoenfeld (2017) found no significant differences in muscle strength or size between pre- and post-exercise protein intake. These results suggest that as long as you consume protein around your workout, it doesn’t matter if it is before or after workout. Therefore, you can choose which time you prefer or is most convenient for you.
Conclusion, it doesn’t matter whether you drink a protein shake before or after your workout. The daily protein intake may be more important.
Click to know more/ shop online:
- Jointwell Organic Pea Protein (800g) : 21 g protein / serving
- Jointwell Nutritional Mixed Soy Protein (800g): 22g protein / serving
1. Youtube. Healthline. Should you have a protein shake before or after your workout? https://www.youtube.com/watch?v=9ItNRKa_l3w
2. Schoenfeld, B. J., Aragon, A., Wilborn, C., Urbina, S. L., Hayward, S. E., & Krieger, J. (2017). Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ, 5, e2825.https://doi.org/10.7717/peerj.2825.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/