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Should You Drink A Protein Shake Before Or After Workout?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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Should you drink a protein shake before or after workout? Research has shown that it doesn’t matter whether it is before or after you work out. The most important time frame is your total protein intake that you consume daily. The recommended daily value for protein is 0.36 grams per pound. The RDA is the recommended daily value needed that prevents you from being in a deficiency.

When it comes to muscle maintenance and muscle growth the RDA protein minimal amount is too low. If your goal is to build or maintain muscle your protein intake should double the daily RDA amounts. And it should be at 0.72 grams per pound to support muscle recovery and growth.

Should you drink a protein shake before or after workout?

For example, a person weighing 150lbs that comes out to being 109 grams of protein for the day. The protein intake you consume should be spread out over your 3 daily meals. And if you need to add a protein shake supplementally to assist with you meeting your daily protein intake then that is advisable.

Should you drink a protein shake before or after workout? photo credit: iStock- kazuma seki

If you exercise regularly, you need more protein than the average person to support muscle recovery and growth. There was a study that was done that compared the effects of consuming protein before and after your workout. The study was for 10 weeks and the amount of people in the study were 21 men.

The group of 21 men were split in two groups. One group consumed protein before the workout and another group consumed protein after the workout. Both received a protein shake of 25 grams of protein. They did this for 10 weeks and they worked out 3 times a week doing full body workouts.

The results of this study showed there was no significant difference in strength or size from both groups. The analysis of this study showed it doesn’t matter when you consume your protein shake. Whether it is before or afterwards the results are still the same.

The best thing is to pick the best time that works for you. I always advise my clients to take your protein shake about 45 minutes to 1 hour before you work out, so you don’t forget. It is easy to forget to take a protein shake after you workout as opposed to before.

Most of the studies favor that the total protein intake you get daily will predicate how much muscle and strength you can gain from your workouts. As opposed to the timing of when you consume your protein. The best thing is to focus on the amount of protein you get daily then the time of the day you take a protein shake.

Research has also shown that animal-based protein is more powerful than plant-based proteins for building lean muscle mass. Some of the high-quality animal-based sources are chicken, fish beef, steak, dairy. Nuts, beans, legumes are some of the more suitable plant-based protein sources.

The only time you would add a protein shake in your diet is if you are not getting enough protein from food.

Some of the more common protein powders on the market is:

  • Whey Protein
  • Casein
  • Soy Protein
  • Egg Protein
  • Rice Protein and Egg Protein

Protein shakes are not designed to replace your meals. They are meant to be taken in between meals. And assist with making sure you meet your protein daily intake for your muscle and recovery growth goals. Remember that the more lean muscle mass you have the faster your metabolism will be.

So, the preservation of your lean muscle mass is important for any person of any age. And consuming enough protein daily is critical to preserving your lean muscle mass.

“Most of the studies favor that the total protein intake you get daily will predicate how much muscle and strength you can gain from your workouts. As opposed to the timing of when you consume your protein.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is research studies have shown that it doesn’t matter what time of the day you consume protein. Your total daily protein intake is what is important when it comes to muscle growth and muscle recovery.

If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can go to https://ethicalinc.com/product/post-workout-powder/

References

  1. van Vliet S, Burd NA, van Loon LJ. The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption. J Nutr. 2015 Sep;145(9):1981-91. doi: 10.3945/jn.114.204305. Epub 2015 Jul 29. PMID: 26224750.
  2. Gorissen SHM, Witard OC. Characterising the muscle anabolic potential of dairy, meat and plant-based protein sources in older adults. Proc Nutr Soc. 2018 Feb;77(1):20-31. doi: 10.1017/S002966511700194X. Epub 2017 Aug 29. PMID: 28847314.
  3. Gorissen SH, Horstman AM, Franssen R, Crombag JJ, Langer H, Bierau J, Respondek F, van Loon LJ. Ingestion of Wheat Protein Increases In Vivo Muscle Protein Synthesis Rates in Healthy Older Men in a Randomized Trial. J Nutr. 2016 Sep;146(9):1651-9. doi: 10.3945/jn.116.231340. Epub 2016 Jul 20. PMID: 27440260.
  4. Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017 Aug 29;14:33. doi: 10.1186/s12970-017-0189-4. PMID: 28919842; PMCID: PMC5596471.
  5. de Branco FMS, Carneiro MAS, Rossato LT, Nahas PC, Teixeira KRC, de Oliveira GN Jr, Orsatti FL, de Oliveira EP. Protein timing has no effect on lean mass, strength and functional capacity gains induced by resistance exercise in postmenopausal women: A randomized clinical trial. Clin Nutr. 2020 Jan;39(1):57-66. doi: 10.1016/j.clnu.2019.01.008. Epub 2019 Jan 17. PMID: 30691866.
  6. Witard OC, Wardle SL, Macnaughton LS, Hodgson AB, Tipton KD. Protein Considerations for Optimising Skeletal Muscle Mass in Healthy Young and Older Adults. Nutrients. 2016 Mar 23;8(4):181. doi: 10.3390/nu8040181. PMID: 27023595; PMCID: PMC4848650.
  7. Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J. Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ. 2017 Jan 3;5:e2825. doi: 10.7717/peerj.2825. Erratum in: PeerJ. 2017 Aug 1;5: PMID: 28070459; PMCID: PMC5214805.
  8. Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153.
  9. Murphy SP, Yates AA, Atkinson SA, Barr SI, Dwyer J. History of Nutrition: The Long Road Leading to the Dietary Reference Intakes for the United States and Canada. Adv Nutr. 2016 Jan;7(1):157-68. doi: 10.3945/an.115.010322. PMID: 27180379; PMCID: PMC4717892.

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