Do You Actually Need That Protein Shake After Gym Here’s The Science
Once only used by bodybuilders, more and more people are using sports supplements as a regular part of their health and fitness regime and the industry is booming worldwide. Protein shakes, powders, bars, and pills are being marketed to the average gym-goer as an essential part of getting fit.
A recent study even found that over half of gym goers regularly consumed protein supplements as part of their training. But while protein is an essential nutrient that we can’t live without, these supplements might not be as necessary as we’re led to believe.
Protein is an essential nutrient that we can’t live without. Every cell in our body contains protein. We use it to build and repair tissues, as source of energy, and to make hormones and enzymes.
But people might also use protein often in the form of supplements to help with gaining muscle, losing weight, and to optimise their workouts by improving performance and recovery.
Consuming extra protein has even been shown to increase muscle development and strength when consumed as part of an exercise programme.
How much protein to eat, when to eat it and whether we should supplement with it has been debated by scientists for years. The current consensus points towards a slightly greater need than normal for people who take part in intense training, depending on their goals.
But not everyone needs to consume a high-protein diet. For a person weighing around 70 kilograms , they’d need around 56 grams of protein a day.
Should I Drink Protein Shake Before Or After Workout For Weight Loss
Protein shakes can be used pre-workout to provide energy during exercise and as part of your post-workout recovery. If you take a protein shake, you can adjust your workouts to burn more calories and maintain muscle mass. For the best weight loss approach, eat a low-calorie diet during your exercise program.
Whats More Important Taking A Protein Shake Before Or After Your Workout
The answer is, it really depends on you. It comes down to personal preference and whether or not you enjoy incorporating a protein shake into your diet.
There is, without a doubt, the benefit of adding some high-quality whey protein into the diet in terms of its bio-availability, as it can be quickly digested and used for muscle building. A study by Schoenfeld actually investigated whats better for muscle adaptations a pre- or post-workout shake. The results didnt show favour one way or the other when total daily protein and the quality was matched. Pre did not outperform post or vice versa.8
It really comes down to a preference- and convenience factor. You could go for a pre-workout shake, a post-workout shake or both. There is one rule however, make sure you get good quality protein in the time before and after your training.
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Can You Really Lose Weight With Protein Shakes
Protein shake recipes for weight loss and almond protein shakes for a flat stomach. This funky almond protein shake can be enjoyed for breakfast or as a post-workout supplement. Ascending slimming shake. Sunrise Smoothie is a tropical flavored smoothie with a protein source from Greek yogurt. Shake with mint and dark chocolate. Coffee and banana protein shake for a flatter stomach.
My Favorite Brand Of Whey Protein
I have been a long time fan of the protein powder by sfh. They have a line of whey protein, and not plant based protein that is third party tested, safe for athletes and it actually tastes good. I prefer the chocolate or the churro but they have other flavors for you to choose from as well.
Sfh is a brand I can trust, theyre transparent and I love the taste and digestibility of it. Try it out using my code sassy on their website.
Do you need a protein shake after a workout? The simple answer is, more than likely not. You can get enough protein from a real food diet, and downing a protein shake right after you drop the barbell isnt going to make much difference, if any. But, if you struggle to get enough protein or like the taste, go for it!
Do you use protein shakes after exercising? Have you noticed a difference in how you feel and recover? Alternatively, do you find that you get enough protein-rich foods in your diet to support your fitness routine?
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Can I Drink Protein Shakes For Breakfast
If youve considered the information above and have decided that drinking a protein shake in the morning best aligns with your goals, you might wonder if you could just have that protein shake as your breakfast.
Experts recommend spreading protein intake evenly across the day, meaning the average person should eat roughly 25 grams of protein per meal. Most Americans eat around three times more protein at dinner than breakfast, so consuming a protein shake for breakfast can be a smart way to evenly distribute protein intake across your meals. Its also important for people who work out in the morning or in a fasted state to get in some protein early, as they havent consumed protein in a while.
Choosing to have a protein shake for breakfast may also depend on your flavor preferences and what you crave in the morning. If youre someone who likes sweets or coffee first thing in the morning, then maybe a protein shake with Gainfuls Caffe Mocha or Strawberry Milkshake Flavor Boosts makes sense to have as breakfast. You can even turn your Gainful protein into a morning iced coffee using milk, Gainful protein powder, and the Caffè Mocha or Madagascar Vanilla flavor stick.
How Much Protein Should You Eat On A Daily Basis
For healthy people who do not engage in physical activity, 0.8 grams of protein per kilogram of body weight is recommended. A primary goal here is to avoid protein deficiency, which can have a negative impact on the body.
While this amount of protein per day is sufficient for people who exercise regularly, it is considered insufficient for those who want to gain muscle and recover from their workouts.
As a result, you should consume at least twice as much food as a sedentary adult. This is especially true for athletes, who consume between 1.3 and 1.8 grammes of protein per kilogram of body weight on a daily basis. Those who go to the gym on a regular basis should aim for a protein intake in the lower-to-mid range of this range.
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Does It Truly Matter If You Take Protein Powder Before Or After A Workout
While it is necessary to stay consistent with the time you choose to take your protein powder, as mentioned in the above points, and the specific times you choose can assist your progress, it won’t make a huge difference.
A study was done with two groups taking the same amount of protein before and after a workout. The results interestingly showed no difference between the groups in muscle strength or size.
As long as you consume protein around the time of your workout, it will benefit you. You may want to be more aware of the timings for other reasons such as energy and weight loss goals. The time you choose should be convenient for staying consistent with using protein shakes rather than looking for body progress.
When Should I Drink Protein Shakes
Protein powder has benefits both pre and post-workout and works terrifically as a filling, convenient and healthy snack, ideal for women with busy lifestyles. Although its good to have a naturally protein-rich diet, protein shakes are great in that they increase the protein you consume, without adding the extra carbohydrates and fat that are often present with food including meat, fish, soy, eggs, beans, and legumes.
Protein shakes are great in the morning as a quick liquid meal thats easy to digest. As a pre-workout snack, if consumed around 45 minutes prior to exercise, it can boost energy levels, helping you go harder in the gym for longer. After a workout within 30 minutes, drinking a shake will provide needed amino acids to muscles, ensuring for quicker muscle recovery.
Hopefully, this answers the question, Does drinking protein shakes help build muscle for women?. Now you can see that in one full scoop of quality protein powder from Happy Way, you too can grow lean muscles, assist in functioning and help with your overall wellbeing.
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Protein Shake Mistake #: Youve Got A One
Once youve invested in a massive tub of protein powder, its only good for shakes, right? Wrong. Constricting yourself to mixing it with milk or water alone means youre missing out on more muscle building and tasty alternatives.
Add it to your meals to get the protein you need, as well as the nutrients. And the earlier, the better. Research from the University of Missouri-Columbia found adding a scoop to your breakfast porridge or cinnamon pancakes will make you less likely to overeat during the day.
How To Make The Perfect Protein Shake
First put in the spinach, banana, old fashioned rolled oats, walnuts, cinnamon, and flax seed into your blender. Now, I forgot to put in the spinach until later but it doesnt matter. Also, this recipe was designed to have enough liquid to not go beyond the max line in the 600 watt Nutribullet. However, you can use any blender to make this wonderful shake.
Pour in your liquid and then add the protein powder. Its important for the protein powder to go in on top when using a Nutribullet since you flip the cup over to blend. Otherwise, the powder sticks to the bottom of the cup and is difficult to incorporate. Dont forget to top with ice.
Blend until desired consistency is reached.
You get a slightly different taste depending on if you add nuts and oats. When Jenny is looking for less calories Ill limit or remove the higher calorie oats and walnuts. If you include all ingredients listed, the calorie count will be somewhere in the 500 range. Removing oats and walnuts could bring it down to the 300 400 range.
The great thing about this shake is theres nothing but goodness inside.
One for Jenny and one for me!
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Why Is Protein Powder More Effective Before A Workout
If you are working out with a goal of mass gain, using a protein shake before your exercise can help maintain your muscle mass during training and reduce the possibility of muscle damage.
If you have low tolerance during training and find yourself lacking energy or getting worn out too quickly, use a protein shake to boost your energy levels and give you sufficient nutrition to pull through a workout session.
How Many Protein Shakes Should I Have A Day
The number of protein shakes you should consume a day depends on how much protein is in each shake and how much protein youre consuming a day from other foods. The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight. But its important to remember that protein shakes are to serve as supplements, so one protein shake a day should be more than enough if youre eating healthfully and getting a majority of your protein naturally.
A warning for those with weight loss goals: Too many calories from any source including protein will lead to weight gain. So there is an upper limit of how much protein intake is actually beneficial. When you have your post-workout protein shake, youll still want to include a mix of carbs and fats for a complete snack after your workout to optimize recovery and restore your energy levels. Aim for a 3:1 ratio of carbs to protein for your post-exercise snack or meal . So if you consume 20 grams of protein in your protein shake, make sure youre also having 80 grams of carbs with it. A winning combination of protein and carbs will ensure your body can maximize protein and glycogen synthesis.
Protein Shake Mistake #: Beware Of Intolerance
A lot of protein powders will contain dairy, soy, corn starch, and additives your body may be unfamiliar with or allergic to. Whey is by far the most popular powdered protein and, if you have an issue with dairy, whey will have all the same problems being as it is, a milk derivative.
Soy protein isolate can be cheaply obtained and can cause inflammation, nausea and skin conditions. Corn starch has a habit of sending your blood sugar into peaks and troughs. Reading the long and complex ingredients list can be tough going but may just save your workout.
Protein Before Bed Vs Protein In The Morning
Because our bodies dont store excess protein, its important to consume it regularly as its vital for the basic function of every cell in our bodies. Eating a high-protein breakfast has been shown to support weight loss and improve muscle health by increasing muscle mass, energy expenditure , satiety fullness hormones and reducing the desire to snack at night. A high protein breakfast has also been shown to help regulate blood sugar for up to 4 hours after eating.
Drinking a protein shake before bed also offers some surprising benefits and provides a perfect opportunity to stimulate MPS as you sleep. Having a protein shake before bed has also been shown to help boost your daily energy metabolism, and has been shown to help improve the overall quality of sleep.
Research supports using a slow-acting protein such as casein before bed as this delivers a slower, sustained release of amino acids while you sleep. This being said, whey, casein and soy are all complete protein sources and the differences between their muscle-building properties are minimal. The primary difference is their speed of digestion.
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Should You Have Protein Before Or After Your Workout
Many people worry unduly about whether its better to have a protein shake before or after their workout.
The truth is, provided you eat regular high-protein meals more or less evenly spread throughout the day, it doesnt matter whether you eat before or after your workout.
You see, it takes your body several hours to digest and absorb protein .
For example, if you ate just 26 grams of steak , itll take at least 6 hours to be fully digested and absorbed by your body. If you add vegetables, fat, and starch to the meal, the release of amino acids will probably continue for closer to 10 hours.
Thus, if you eat around three-to-six high-protein meals each day, its highly likely that youll be digesting protein continuously throughout the day.
Dr. Eric Helms, a researcher, natural bodybuilding coach, and member of Legions Scientific Advisory Board, describes this better than anyone: There is a veritable conga line of food, even just a meal or two into the day, backed up far enough that changes in amino acid release in the the bloodstream, and the subsequent delivery to muscles, becomes much more steady than you might think. This reality makes many of the micro-manipulations of protein timing pointless.
Having said that . . .
And if you find yourself in either of these situations, drinking a protein shake is probably the easiest way to get the protein you need.
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Human Case Study 2 Carbohydrates Likely Need To Be Taken Before Exercise
Glucose or Dextrose is a specific type of carbohydrate and has a very similar effect in the body to maltodextrin.
The big difference is that maltodextrin is released into the bloodstream at a slower rate so is typically the favorite marathon runners while dextrose tends to be favored by bodybuilders and athletes performing workouts under 2 hours.
In a small, although well performed study on 9 men, using muscle biopsies to test for muscle protein synthesis as well as muscle protein breakdown , researchers found no difference between those who took 25g of whey protein alone and those who supplemented with 25g of whey protein + 50g of maltodextrin after their workouts.
In other words, if you are going to add dextrose or maltodextrin to your whey protein, you need to do it BEFORE exercise not after.
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Can You Eat Something Other Than A Protein Shake After Working Out
What your body needs post-workout are protein and carbohydrates. You do not have to get this from a protein shake, although a protein shake is one of the easiest and most effective sources of food after working out.
Protein shakes are convenient, so they do not take a lot of effort to make after you are done working out. They also go down easy, especially if you are not feeling hungry after working out.
The main reason a protein shake is a highly suggested post-workout meal, however, is because it is a liquid source of protein and carbs. Liquids are much easier and faster to digest than whole foods so they go right to work helping your body make its needed repairs.
Another reason a protein shake is a good choice is that it is balanced appropriately for a post-workout meal. This means it does not contain fat or other elements that slow down the digestive process, impeding the quick intake of protein and carbs.