Should You Drink Protein Shakes On Non-Workout Days?

Should you drink protein shakes on non-workout days? Research studies have shown that it doesn’t matter when you drink a protein shake whether it is before or after you work out or on non-workout days. The Recommended Daily Allowance, (RDA) recommends for protein to be 0.36 grams per pound of bodyweight.

The truth is the RDA minimal protein requirement levels are too low for muscle growth and muscle recovery. You need more protein than that if you have a goal of building and maintaining muscle growth as well as supporting recovery.

Should you drink protein shakes on non-workout days? iStock- photo credit: Murziknata

For muscle growth and recovery, it should be a minimum of 1 gram of protein per pound. Some good high quality protein powder brands are around 25 to 35 grams of protein per scoop. Most research studies have revealed that total protein intake is the biggest indicator of muscle strength and size regardless of if you consume it close to your workout session or not.

Research studies have shown that animal-based protein is superior to plant-based protein because of the amino acids. Meat, chicken, fish are good high quality animal sources of protein. And nuts, beans and legumes are excellent quality sources of plant-based protein.

The different types of protein are:

• Whey Protein- This is a milk-based protein that the body absorbs quickly and is useful before and after your workout.
• Casein Protein- This protein digests slower than whey protein
• Soy Protein- Soy protein is one of the few plant-based proteins that contains all the amino acids.
• Egg Protein- Egg protein is one of the most expensive proteins on the market and it is digestible at a medium rate.
• Rice and Pea Protein- Rice and pea proteins don’t contain all the essential amino acids. But if you combine them, it makes a complete protein.

Many people that are fitness and health enthusiasts have this false theory that you must consume a protein shake to maintain your daily protein requirements. This is the furthest from the truth and the reality is most of your protein should come from whole foods like chicken, turkey, fish, salmon, tilapia, beef, eggs, etc. If you are not able to get all your protein from foods, then you can rely on a dietary protein supplement to supplement your daily protein needs.

It is meant to supplement what you are not able to get from eating regular whole protein foods. Protein plays a significant role in repairing, building, and maintaining lean muscle after you exercise. It is exceedingly difficult to maintain and build muscle if you are not getting enough protein to support that goal.

The Bottom Line is research studies show it doesn’t matter when you consume your protein whether it’s before or after you workout for the best effects.

Studies reveal that the most important thing is to consume enough protein daily to support muscle growth and muscle recovery.  Whether it is before or after your workout when it comes to protein consumption makes no significant difference.

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