Protein shakes have been a rich source of protein since forever. Protein shakes are an extremely convenient way to Get in the protein you need, Aid recovery, and build and maintain Muscles. So should you have a Protein shake before or after a workout?
Protein shakes are beverages made by amalgamating protein powder with water, although other elements are often put in. So when is the best time to make the most of this super supplement before or after a workout?
Should You Drink a Protein Shake Before or After Workout?
Protein shakes are indeed very delicious, too, as well as beneficial for muscle repair and better performance, but when shall they be consumed? Before or after a workout? This question has led many researchers to research and dig up the right timing of when they shall be consumed.
According to previous studies, a protein shake shall be consumed within 30 minutes of workout time for them to be effective, my dears, either protein shake before a workout or after. This 30 minute is called an ‘anabolic window.’ Later on, the research found that this period is a lot more than 30 minutes.
Should i drink a protein shake after a workout? Studies even concluded that taking a protein shake after a workout is more effective. It helps in muscle recovery and better performance and endurance, but the research did not stop here. Yes, ladies and gentlemen, new research suggests otherwise.
One real-time study was conducted, where one group was given a protein shake immediately before the workout and the other one after the workout for over ten weeks. The results found no significant difference. So it was found that daily protein intake is more important for strength and muscle growth than timing. You can take a protein shake at any time of day. It has nothing to do with before or after a workout.
How so ever, as per my opinion, something light but fulfilling shall be consumed before workouts. Many people can’t work out on an empty stomach. Nah, I can’t at all. So why not give a protein shake a shot before a workout? Yes, that shall be great, but it all is up to you.
Why Protein Intake is So Important?
Now let’s consider why protein intake is so important for people who work out. After a workout, the wear and tear from the movement are known as ‘microtrauma.’ It occurs in muscle fibers. Our bodies can repair by using stored amino acids, but this is not a good idea in the long run if you are an exercise freak. Protein generally improves the wear and tear of muscles, promotes muscle growth and recovery time. Protein quality and amount both matter but whey protein shakes are best because it contains EAAs, BCAAs, and leucine.
Do Protein Shakes Help you Gain Muscles?
Protein shakes are highly beneficial. They can be taken as a substitute for a meal. They aid in weight loss, increase metabolism, and reduce overeating. Why? Because of elements like GLP-1, PPY, CCK, which reduce the secretion of Ghrelin (the hunger hormone); as a result, you don’t feel hungry.
Moreover, according to recent scientific research, some weight loss diets start to consume muscles instead of killing fats in your body, leading to weight gain. Why? Firstly it slows down your metabolism; secondly, in reaction to it, when you stop that particular diet, it will help you gain more weight than you lose. This is only because of not having enough proteins in your diet.
However, people who want to gain weight and look muscular shall use protein shakes in a little more quantity than usual. Why? Because they are high in calories as well as in proteins. Calories will help them in weight gain, whereas Proteins will helps them convert their fats into muscles with proper gym training. Protein shakes that help you lose weight and gain muscle are beneficial.
Different Types of Protein Shakes
They are different types of protein powders.
- Soy protein is plant-based and quickly absorbable. Whey protein is also absorbed rapidly but is dairy-based and contains amino acids. This is marketed for people who want to lose weight as they are low in carbs.
- Casein protein is slowly absorbed and is dairy-based. This means it helps you stay full for a more extended period and is beneficial for weight loss freaks. It is also rich in Calcium and contains almost 45 percent of your daily recommended calcium dose (per serving). However, it helps to reduce dental problems and even stronger your bones.
- Hemp protein is plant-based but low in amino acids. The same is right for rice protein and pea protein. You can also combine any fruit, caffeine, or yogurt with some protein powder to make a protein shake. They were advertised for people who avoid dairy added protein shakes. In simple words, they are dairy-free protein shakes.
- There are too many out there and of all sorts.
Recipes for Protein Shakes
Now I would like to share some of my favorite recipes for protein shakes:
- The first one is a cocoa coffee protein shake. Caffeine is always beneficial if taken before a workout. Yes, my dears provide a lot of energy for a workout and, if combined with protein powder, double the benefits. So add one teaspoon coffee, half teaspoon cocoa powder, one teaspoon protein powder, one banana, three dates, half cup water, half cup milk, and half cup yogurt in a blender, mix it all. Pour the mixture into a glass, sprinkle with some chia seeds and almonds. Your protein shake is ready.
- For the second recipe, add one cup of almond milk, half cup frozen pineapple, quarter cup frozen mangos, half cup frozen banana, and one scoop of vanilla protein powder. Blend it all and pour your delicious protein powder into a glass and consume it.
- The third one is a carrot protein shake. Add one cup carrot juice, half cup frozen banana, one teaspoon flax seeds, one scoop of vanilla protein powder, and one teaspoon, honey. Blend it and enjoy your protein shake.
You would enjoy these delicious and highly nutritious protein shake recipes.
Dosage of Protein Shakes
Setting a dosage is a difficult question. Why? Because every living body has its working system, which settles according to its term and conditions. However, a simple test to check the user’s body’s acceptability is by having one shake per day.
Blending one or two teaspoons of protein powder with water, ice, or any other fruit will make your shake taste good. However, don’t try to exceed the dosage of one or two teaspoons of protein powder a day initially.
Protein shakes are great if consumed without sugar because then they can have side effects. Some protein powders have added sugar. Always look out for ingredients in labels. They could be so high that one protein shake can include 1200 calories, too, resulting in weight gain and high sugar levels in the blood. Typically whey protein might result in indigestion. Some people could experience nausea and headaches.
However, protein shake benefits are more significant than disadvantages if you are careful in selecting your protein powder and trying not to add sugar to the drink. Then health benefits are all yours.
NOTE: If you are facing any of these side effects, visit or call your doctor immediately.
Side Effects of Protein Shake
Protein shakes sometimes harm your health system. You might face diarrhea, gastric issues, cramps, bloating. Taking diary-based Protein shakes can affect your health if you are lactose intolerant. A few years back, protein shakes, the most significant side effect, affected kidneys, which is now eliminated by researchers. However, the new era has declared protein shakes with low carbs beneficial for people with existing kidney issues.
Pregnant or breastfeeding women should not use protein shakes as there is not much information available until now, but they should avoid being on the safe side. This side effects list is not exhaustive; there can be many other symptoms that have not been opened to us yet.
But my advice to you would be never to take a risk on your life, don’t try to overdose yourself with protein powders that might lead you to serious health issues. Concluding my blog with a famous quote, “Excess of everything is bad.”
Stay safe, and stay healthy!!