One of the great fitness debates is the timing of protein around your workout. Some say pre-workout protein is the key to a strong training sesh and others say post-workout is the ultimate muscle builder. And while there's no doubt that fueling your sweats with protein is important, it’s time to shake up the debate and clear the blender once and for all. (Puns very much intended.) Show
So, is a protein shake before or after your workout better? In all honesty, the choice is yours. It really depends on your needs, lifestyle, and goals. “You want to prioritize hitting your daily protein goals from a variety of protein sources and supplement with protein shakes when it suits you best,” says India McPeak, CSCS, a personal trainer and former competitive gymnast. Meet the experts: Jordan Hill, RD, is a registered dietitian with Top Nutrition Coaching. India McPeak, CSCS, is a certified strength and conditioning specialist and former competitive gymnast. More From Women's HealthThere's no reason that protein has to be in the form of a shake, either. “It’s more about fueling your body with the right nutrients,” says Jordan Hill, RD, of Top Nutrition Coaching. “The two big hitters are carbohydrates and protein, and you do want to eat something before and after a workout.” This content is imported from poll. You may be able to find the same content in another format, or you may be able to find more information, at their web site. And while protein is necessary for peak performance and muscle enhancement, it’s more about your daily consumption and less about exact timing, research has found. That said, there are pros to drinking a protein shake before and after a workout. Here, experts weigh in on the benefits of a protein shake before and after a workout—and how to meet your daily protein needs. Should you drink a protein shake before or after your workout?Again, the answer is really up to you and depends on your goals. Protein shakes are a great way to up your overall daily protein intake, but when you actually drink them is less important than you probably think. “What matters is that you’re getting enough protein throughout the day and that your pre- and post-workout meals are no more than four to six hours apart to maximize muscle building,” says McPeak. Fueling up before your workout will help your muscles activate and adapt to your training, minimize potential mid-workout tummy rumbles, and help reduce muscle breakdown and soreness, says Hill. Snacking after your workout will build muscle, repair any breakdown, reduce inflammation, and give you a boost of energy if you’re wiped.
In other words, there’s no right or wrong answer to this legendary question because it’s a personal decision. Plus, the effects of pre- and post-workout protein intake had similar effects when it came to increasing muscle size, boosting strength, and overall body composition,
studies have shown. Benefits Of Drinking A Protein Shake *Before* A WorkoutFor a pre-workout protein boost, Hill suggests aiming for 15 to 20 grams of protein (and 25 to 30 grams of carbs) about 30 to 45 minutes prior to your workout.
Benefits Of Drinking A Protein Shake *After* A WorkoutPost-workout, Hill suggests trying to consume protein within 30 minutes (known as the anabolic window) to maximize muscle repair and recovery. But don’t panic if you’re behind because research shows the window of opportunity can be longer.
How To Meet Your Daily Protein IntakeIt’s more important to focus on your daily protein intake than the exact timing of a protein shake, so it’s crucial to understand your needs. “A woman should really aim for 1 to 1.2 grams of protein per one pound of body weight per day,” says Hill. (For example, a 140-pound woman would aim for 140-166 grams of protein.) If you are especially active and do power training, heavy lifting, CrossFit, or high intensity interval training (HIIT), then you should shoot for the higher end of the range. “For more endurance folks, protein intake can be around .8 to 1 gram of protein per one pound of body weight,” says Hill. Pro tip: Aim to consume 20 to 40 grams of protein at each meal across three to five meals a day. And while daily protein is critical, don’t skimp on the carbohydrates! “The general rule of thumb is to consume a three to one ratio of carb to protein,” says Hill. “For someone trying to lose weight, they should do a two to one ratio.” Protein Sources To Look ForYour protein sources should also come from a variety of foods with complete and incomplete proteins and adequate amino acid profiles. “There are 20 amino acids, and nine are essential, which means we have to get them from food,” says Hill. “Eleven are non-essential, which means our bodies actually create them.” For complete protein sources (contain all nine essential amino acids), try animal products like lean meats, dairy, and fish, says Hill. For incomplete proteins (do not contain all nine essential amino acids) incorporate beans, nut butters, vegetables, and whole grains. For some healthy snack options, she suggests toast with nut butter, a turkey and cheese roll up, or high protein cereal with skim or one percent milk. If you’re looking for a powder to maximize your complete protein intake, it’s best to come from animal sources, like whey or dairy protein, says Hill. “Whey protein is going to have distinct muscle building characteristics,” she explains. “It's also anti-inflammatory, and it helps to turn protein into lean active muscle tissue.” For a vegan alternative McPeak suggests pea, brown rice, or hemp protein. In terms of specific brands, Hill recommends Optimum Nutrition, Muscle Milk, and Bodylogix for a whey based powder. Evolve, Garden of Life, and Orgain are Hill’s vegan go-tos. Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga. Is drinking a protein shake before a workout good?Drinking protein before a workout can kickstart any muscle protein synthesis that will take place during your workout. Because muscle protein synthesis can actually increase for as long as 3 hours after taking protein, you will benefit from elevated blood amino acids during your workout, as well as after.
How long before workout should I drink protein shake?A snack of protein and carbohydrates is ideal to give you enough strength for your workout. If you want to drink a protein shake before training, there should ideally be one to three hours between the intake and the workout.
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