The best time for protein shakes
There are different opinions on the right time to take protein shakes. However, reliable scientific information is now available that can answer the question: "Should you take protein shakes before or after your workout?"
Protein shakes offer numerous benefits: proteins are essential for muscle building and the associated training success. But even during a diet, the right protein intake makes an important contribution. Contrary to popular belief, protein shakes are therefore not only recommended for athletes, but also for people who want to lose weight and define their body, as they also help to maintain muscles.
But when should you consume proteins? Before or after training? We'll show you when it makes the most sense to have a protein shake.
How much protein is needed to build muscles?
Proteins are one of the most important macronutrients and contribute to the increase and maintenance of muscle mass.
According to the German Nutrition Society (DGE), an adult aged 19 and over should consume an average of 0.8 g/kg of protein per day. From the age of 65, the DGE gives an estimated value of 1.0 g/kg per day.
However, the daily protein requirement depends on your personal goals and activity. Do you want to lose weight, define your body or build muscle mass? These factors influence your daily protein requirement and, depending on your goal and physical condition (normal or overweight), can fluctuate between 1.2 and 3.1 g/kg body weight per day.
People who are physically active and want to get their body in shape should eat between 1.6 and 2.4 g/kg body weight per day. If you have a calorie deficit due to weight loss, you should aim for the upper limit to maintain muscle mass and avoid the yo-yo effect.
The recommended minimum daily protein intake always refers to people with an average activity level. This means that physically active people who want to build muscle mass or reduce body fat have a higher daily requirement. [$2] Scientifically, even the minimum intake for inactive people is considered outdated and should be set higher. For example, at the Canadian Nutrition Society conference on "Advances in Protein Nutrition across the Lifespan", it was stated that current evidence clearly indicates a minimum protein intake of 1.2 to 1.6 g/kg body weight per day to achieve optimal health in adults. [$3]
[[PRODUCTS-]]more-protein-probe,more-protein,more-clear-protein[[-PRODUCTS]]
Protein shake before training versus protein shake after training
Brad Schoenfeld, Alan Albert Aragon, James W. Krieger and others more recently addressed the question of whether one should take a protein shake before or after training in 2016. [$4] In their study, some subjects drank the protein shake before training and others after. All participants trained according to the same training plan.
As a result, the researchers observed no clear measurable effect of the time of consumption on the training result. This outcome is consistent with a detailed meta-analysis of several randomized controlled studies that the three conducted in 2013. [$5] This means: according to current scientific findings, it is not relevant whether you consume the protein shake before or after training.
The amount of protein is essential. If you want to build muscles, make sure you get enough of it.
To benefit from the stimulating effect on muscle protein synthesis, it is advisable to provide the body with protein before or after training. However, an hour longer or shorter does not seem to make a difference.
What effect does a protein shake have before training?
To build and maintain muscle mass, a protein-rich snack before a workout is recommended, and for longer or very intensive workouts, carbohydrates are also recommended. However, the shake should not be drunk immediately before training. The proteins can fill the stomach too much and thus negatively influence the training.
Ideally, you should consume the shake 1 to 3 hours before training. However, this also depends on the intensity of the training and how quickly your stomach can digest the protein shake. There are people whose stomachs digest the shake a little faster or a little slower.
You can also take a pre-workout booster 30 to 60 minutes before training to improve your performance during training. This provides the body with additional amino acids, creatine and vitamin C, among other things.
Whey or casein shake before training?
The question often arises as to which proteins are best taken before training. Many people assume that a shake with whey protein powder is good for an early morning workout, because the proteins it contains are quickly absorbed by the body and are therefore quickly available.
However, before training, a combination of whey and casein has a great advantage, because the slowly digestible casein provides the body with proteins and thus amino acids during and after training. In addition, the fast and slowly digestible components prevent part of the proteins from being absorbed into gluconeogenesis and thus being converted into glucose - i.e. sugar - by the body.
Benefits of protein shakes after exercise
Proteins stimulate muscle protein synthesis after training. Protein shakes therefore effectively contribute to increasing and maintaining muscle mass. Muscles are more receptive to protein intake after a workout - protein shakes can therefore not only contribute to regeneration, but also to muscle building.
The post-workout shake should be easily digestible. The quality of the protein powder is also crucial for maximum effect. As a complete protein source, MORE PROTEIN naturally contains all essential, semi-essential and non-essential amino acids. It therefore offers a high-quality protein source.
Protein shakes have the advantage that they are quickly prepared after a workout and are therefore quickly available. The time frame in which the protein shakes should be consumed is determined by the "anabolic window".
Protein shakes after exercise: what role does the anabolic window play?
There are different opinions on the theory of the anabolic window. It is often said that ideally you should start taking proteins 30 minutes after training. However, scientific research has shown that the anabolic window – the period in which the athlete should mainly eat protein-rich food – is probably much longer and more like an anabolic gate.[$6]
Even if it is larger than expected, it is important to prevent the catabolic state, the catabolic metabolism, during this period by providing targeted nutrition and replenishing energy reserves in time.
The research results of Aragon and Schoenfeld show that it is sufficient to consume high-quality proteins in the form of shakes or a protein-rich meal two to three hours after training.
Protein shake before or after training to lose weight?
People who want to lose weight also benefit from protein shakes. Muscle building, and especially muscle maintenance, and the long-lasting feeling of satiety that proteins provide, play a role here.
According to the study by Schoenfeld, Aragon and Krieger, the time of protein shake intake only plays a minor role – this also applies to weight loss. The time of intake, on the other hand, should be adapted to your eating habits. Whether you want to take the protein shake before or after training depends on your eating plan.
In general, the focus should be on sufficient protein intake through shakes and a protein-rich diet – and less on timing. However, a protein-rich shake around training is always recommended.
More information on losing weight with protein powder can be found in our guide.
Protein shake before and after training?
Don't know whether to take the protein shake before or after training? Why not both? This option is also possible - and absolutely not harmful.
Protein shakes are a good snack before training if the last protein-rich meal was more than 4 hours ago. After a workout, a protein-rich meal is always a good idea. Protein helps with regeneration, which is why it is not wise to consume protein after exercise. It is a good idea to have another protein shake if you do not eat a protein-rich meal soon after training - within 2-3 hours.
Protein shakes are just one of many ways to meet your daily protein needs. You can also prepare your protein shake with protein powder, for example in the neutral version flavored with vinegar and herb mixtures as a salad dressing, or in the flavored version as a dessert. For example, you can make a protein pudding pretzel or chocolate muffins that will help your training succeed.
Conclusion: Protein shake before or after training – what is better?
In general, there are no real advantages associated with taking protein shakes at a specific time. Everyone can therefore decide for themselves when they want to take the protein shake – before or after training. The findings presented suggest that the daily protein requirement should be sufficiently covered to achieve lasting weight loss or training success.
If you want to get the most out of it – whether you're building or maintaining muscles – it's important to adapt your protein shake to your other food intake. If you haven't eaten a protein-rich meal for a long time before training, but plan to eat after training, it's wiser to take the shake before training. If, on the other hand, you've eaten a protein-rich meal before training and don't have time to eat a protein-rich meal in the hours afterwards, it's more effective to take the shake after training.
Overall, the timing of protein intake plays a small role in success. More important is the coordination of your diet and training schedule. In our guide, we have summarized how you can combine fitness and nutrition. Please note that protein is not the only thing that is important for muscles; the intake of carbohydrates and fats, as well as vitamins and minerals, is also essential.
Protein shake before or after training? The choice is yours.
Sources
[[QUELLEN-]] https://www.dge.de/presse/pm/wie-viel-protein-brauchen-wir/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6818942/
https://pubmed.ncbi.nlm.nih.gov/26960445/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/
https://pubmed.ncbi.nlm.nih.gov/24299050/
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5 [[-QUELLEN]]