The best time for protein shakes
There are different opinions about the right time to take protein shakes. However, there is now valid scientific data that can answer the question "Should you take protein shakes before or after exercise?"
Protein shakes have numerous advantages: Protein is essential for building muscle and the associated training success. But the right protein intake also makes an important contribution during a diet. 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 maintain muscle.
But when should you consume protein? Before training or after? We'll show you when it makes the most sense to consume a protein shake.
How much protein is needed to build muscle?
Protein is one of the most important macronutrients and contributes 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 .[1]
However, the daily protein requirement depends on your personal goals and activity . Do you want to lose weight, define your body or really gain muscle mass? These factors influence your daily protein requirement and, depending on your goal and physical constitution (normal or overweight), it can fluctuate between 1.2 and 3.1 g/kg of body weight per day.
People who are physically active and want to shape their bodies are best off eating between 1.6 and 2.4 g/kg of body weight per day. If you are in a calorie deficit due to reducing your body weight, you should aim for the upper limit to maintain muscle mass and avoid the yo-yo effect.
The recommended minimum daily protein intake is always aimed at people with average activity levels. This means that physically active people who want to build muscle 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body fat have a higher daily requirement.[2] Scientifically, even the minimum intake for inactive people is considered outdated and should be set higher.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 outcomes in adults.[3]
Protein Shake Before Workout vs. Protein Shake After Workout
Brad Schoenfeld, Alan Albert Aragon, James W. Krieger and others most recently looked into the question of whether one should take a protein shake before or after training in 2016.[4] In their study, some of the test subjects drank the protein shake before exercise and others after exercise. All participants trained according to the same training plan.
As a result, the researchers did not observe any clearly measurable effects of the time of consumption on training success. This result is consistent with a detailed meta-analysis of various randomized controlled studies conducted by the three 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 muscle, you should make sure you consume enough.
In order to take advantage of the stimulating effect on muscle protein synthesis, it is advisable to supply the body with protein before or after training. However, an hour up or down does not seem to make any difference.
What effect does a protein shake have before training?
To build and maintain muscle mass, a protein snack is recommended before a workout, and for longer or very intensive training sessions, carbohydrates are also recommended. However, the shake should not be drunk immediately before training . The protein can fill the stomach too much and thus have a negative impact on the workout.
Ideally, you should consume the shake 1 to 3 hours before training . However, this also depends on how intense the workout is and how quickly your stomach can digest the protein shake. There are people whose stomachs digest a little faster or a little slower.
You can also take a pre-workout booster 30 - 60 minutes before training to increase your performance during the training session. 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 to consume before training. Many people assume that a shake with whey protein powder can be good for an early morning workout, as the proteins it contains are quickly absorbed by the body and are therefore quickly available.
Before training, however, a combination of whey and casein has a big advantage, as the slowly digestible casein supplies the body with protein and thus amino acids during and after training. In addition, the fast and slow digestible components prevent part of the protein from being fed into gluconeogenesis and thus converted into glucose - i.e. sugar - by the body.
Benefits of Protein Shakes After Workout
Proteins help 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 building muscle.
The post-workout shake should be easy to digest. The quality of the protein powder is also crucial for maximum effect. As a complete protein, 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 of being quick to prepare after a workout and therefore quickly available. The time window in which the protein shakes should be consumed is determined by the “anabolic window”.
Protein shakes after a workout: What role does the anabolic window play?
There are different opinions about the theory of the anabolic window. It is often said that ideally you should start consuming protein 30 minutes after training . However, scientific studies have shown that the anabolic window - the period in which the athlete should consume predominantly protein-rich food - is probably much longer and is 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 through a targeted supply of nutrients and to replenish the energy stores promptly.
The study results from Aragon and Schoenfeld show that it is sufficient to consume high-quality protein in the form of shakes or a protein-rich meal two to three hours after the workout.
Protein shake before or after training to lose weight?
People who want to lose weight also benefit from protein shakes. Muscle building, especially muscle maintenance, and the long-lasting satiety provided by protein play a role here.
According to the study by Schoenfeld, Aragon and Krieger, the time of consumption of protein shakes plays only a minor role - this also applies to losing weight. Instead, the time of consumption should be based on your diet. Whether you want to take the protein shake before or after training depends on your diet plan.
In general, emphasis should be placed on adequate protein intake through shakes and a protein-rich diet - and less on the timing. However, a protein-rich shake around training is always recommended.
You can find out more about losing weight with protein powder in our guide.
Protein shake before and after training?
You don't know whether you should take the protein shake before or after training? Why not both? This option is also possible - and in no way 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 you shouldn't skip protein intake after exercise. Taking another protein shake is a good idea if you don't 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 requirements. You can also prepare your protein shake from protein powder, for example in the neutral version seasoned with vinegar and spice mixtures as a salad dressing, or in the flavored version as a dessert. For example, you can create a protein pudding pretzel or chocolate muffins that will help you with your training success.
Conclusion: Protein shake before or after training – which is better?
Overall, there are no real advantages to taking it at a specific time. Therefore, everyone can decide for themselves when they would like to take their protein shake - whether before or after training. The findings presented suggest that the daily protein requirement should be sufficiently covered in order to see lasting weight loss or training success.
If you want to get the most out of it - whether you're building muscle or maintaining it - you should coordinate your protein shake with 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, taking it before training makes more sense. 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 following training, taking it after training is more effective.
Overall, the timing of protein intake plays a minor role in success. What is more important is the coordination of your diet and training plan . We have summarised how you can combine fitness and nutrition in our guide. You should note that protein is not the only thing that is important for muscles - the intake of carbohydrates and fat as well as vitamins and minerals is also essential.
Protein shake before or after training? Your choice.