Research suggests it doesn’t matter whether you drink a protein shake before or after your workout. Total daily protein intake matters most.
In the realm of fitness and nutrition, the timing of protein intake is a topic of considerable debate. By understanding the role of protein in muscle recovery and growth, individuals can make informed decisions about their dietary habits in relation to their exercise routines.
Protein Intake Before Workout
Benefits
- Energy Source: Consuming protein before a workout can provide the body with amino acids that may be used for energy during exercise, particularly in endurance activities.
- Muscle Preservation: Pre-workout protein can help reduce muscle breakdown during exercise, especially in prolonged or intense sessions.
- Enhanced Performance: Some studies suggest that having protein before a workout can improve overall performance, allowing individuals to train harder and longer.
Considerations
- Timing: It is generally recommended to consume protein 30 minutes to 2 hours before a workout to allow for digestion.
- Type of Protein: Fast-digesting proteins, such as whey, are often preferred for pre-workout consumption to ensure quick availability of amino acids.
Protein Intake After Workout
Benefits
- Muscle Recovery: Post-workout protein intake is crucial for muscle repair and recovery, as it provides the necessary building blocks (amino acids) to rebuild muscle fibers that were stressed during exercise.
- Muscle Growth: Consuming protein after a workout can stimulate muscle protein synthesis, which is essential for muscle growth and adaptation.
- Glycogen Replenishment: When combined with carbohydrates, post-workout protein can help replenish glycogen stores, aiding in recovery for subsequent workouts.
Considerations
- Timing: The “anabolic window,” often cited as a critical period for protein intake, is typically within 30 minutes to 2 hours post-exercise.
- Protein Quality: High-quality protein sources, such as whey or casein, are recommended for optimal recovery benefits.
Why protein intake timing matter?
After a workout, your body is ready to absorb and utilize protein efficiently. Understanding your body’s metabolism helps determine whether it’s in a catabolic (muscle breakdown) or anabolic (muscle rebuilding) state. During exercise, your body is typically in a catabolic state as it breaks down muscles. Post-workout, it shifts into an anabolic state, focusing on muscle repair and replenishment. So figuring out the best time to drink protein shakes will depend on your body’s metabolism alongside other aspects.
Does the ‘anabolic window’ matter?
Many people believe drinking a protein shake within 30 minutes of exercise will maximize their results in the gym.
This 30-minute window, commonly known as the “anabolic window,” is a short period of time during which your muscles are like a sponge for protein.
The thought is that if you consume protein outside of the anabolic window, your body won’t effectively utilize it or build muscle.
Research now suggests that this anabolic window of opportunity is much longer than 30 minutes and may not be limited to solely after exercise.
In fact, it may not matter whether you drink a protein shake before or after your workout in terms of optimizing muscle repair and growth.
When Is the Best Time to Take Protein?
People often wonder when the best time to take their protein powder is.
This depends on your health and fitness goals. You may want to consume it at a particular time of day, depending on whether you want to lose weight, build muscle or preserve muscle.
Here are the best times to take protein based on your specific goals.
Losing Weight
Protein is one of the most important nutrients for fat loss.
Eating a high-protein diet can help raise your metabolism and reduce your appetite
Protein helps curb your appetite by reducing levels of the hunger hormone ghrelin, all while increasing levels of appetite-reducing hormones like glucagon-like peptide-1 (GLP-1), peptide YY (PYY) and cholecystokinin (CCK)
This means consuming a protein-rich snack between meals may lead you to eat fewer calories later in the day
One study found people who ate a high-protein yogurt snack during the afternoon ate 100 fewer calories at dinner, compared to those who ate crackers or chocolate as an afternoon snack. The yogurt, crackers and chocolate all provided the same number of calories,
To reap the most weight-loss benefits, aim to eat plenty of protein-rich foods throughout the day.
Building Muscle
Protein is important for building muscle.
In order to build muscle and strength, you need to consume more protein than your body breaks down naturally during resistance training or weight lifting.
The best time to consume protein for optimal muscle growth is a controversial topic.
Fitness enthusiasts often recommend taking a protein supplement 15–60 minutes after exercise. This time frame is known as the “anabolic window” and said to be the perfect time for getting the most out of nutrients like protein
However, recent research has shown that this window is much larger than previously thought.
According to the International Society of Sports Nutrition, consuming protein any time up to two hours after your workout is ideal for building muscle mass.
For the average person, resistance exercise and consuming sufficient protein are more important than timing protein intake.
That said, people training in a fasted state, like before breakfast, may benefit from taking protein shortly after a workout, as they haven’t consumed protein in a while.
Preventing Muscle Loss
Maintaining muscle mass is especially important as you grow older.
Research shows that people lose roughly 3–8% of their muscle mass each decade after age 30. Sadly, losing muscle is linked to a higher risk of fractures and shorter lifespan.
Scientists recommend spreading protein intake evenly across the day to help prevent muscle loss with age. This means eating roughly 25–30 grams of protein per meal.
Exercise Performance and Recovery
Athletes often wonder when they should take protein for performance and recovery.
For endurance training, combining protein with a source of carbs during and after exercise may improve performance and recovery and reduce soreness.
For resistance training, protein can help improve both performance and recovery, whether or not it’s consumed with carbs.
For most people, eating enough protein is more important than timing protein intake. However, athletes partaking in resistance training can benefit from taking protein either immediately before or after a workout.
Should You Take Protein Before Bed?
The elderly, as well as people looking to build muscle, increase strength and improve exercise performance and recovery, can benefit from taking protein before bed.
In a review of studies, scientists concluded that taking protein before bed is an effective strategy to promote muscle building and help them adapt to exercise.
This is because protein consumed before bed is effectively digested and absorbed, increasing the availability of protein to muscles for recovery throughout the night.
Scientists from that study recommended consuming 40 grams of protein prior to bed to maximize muscle growth and adaptation through the night.
If you want to take protein before bed, you may consider taking a form of casein protein. Casein is digested slowly, which means it can provide the body with a steady supply of protein through the night.
AGE CONSIDERATIONS
Age can influence the optimal timing for protein intake, with implications for morning versus night-time consumption. Research suggests that individuals, particularly older adults, may benefit from consuming a protein supplement like a protein shake before bed. This timing allows for effective digestion and absorption, aiding in the maintenance of healthy muscle mass. Given the changes in muscle tissue associated with aging, preserving muscle health becomes increasingly vital.
Therefore, incorporating a before-bed protein shake into the routine can be particularly beneficial for older individuals, although individuals of various age groups can reap advantages from a night-time shake. Additionally, studies indicate that consuming specific proteins before sleep can positively impact the resting metabolic rate the following morning, further highlighting the potential benefits of night-time protein intake.
Daily protein intake may be more important
When it comes to maximizing muscle and strength gains, research on the importance of consuming protein around your workouts is mixed.
Some research has questioned whether consuming protein around your workout is even necessary.
A few studies suggest it’s beneficial, while other research shows no effect.
These opposing results continue to spur new research on the effects of consuming protein around exercise.
Overall, studies find that total protein intake is the strongest predictor of muscle strength and size, regardless of whether you consume it close to exercise.
Therefore, how much protein you consume per day is likely more important than when you consume it for gaining muscle size and strength.
Recommended quantity of Protein Intakes
In general, it is recommended that 10-35 percent of your daily energy intake comes from protein. If you consume 2,000 calories per day, this would work out to be between 200 to 700 calories of protein per day. The recommended daily intakes (RDIs) can also be calculated by a person’s body weight. The Academy of Nutrition and Dietetics recommends that the average individual should consume 0.8 grams of protein per kilogram or 0.35 grams per pound of body weight per day for general health. So a person that weighs 75 kg (165 pounds) should consume an average of 60 grams of protein per day. Since there are approximately four calories per gram of protein, 60 grams of protein would result in the intake of 240 calories.
Muscle mass is built when the net protein balance is positive: muscle protein synthesis exceeds muscle protein breakdown. Research shows muscle protein turnover is the greatest after working out. Additionally, it has been shown that muscle mass increases over time when resistance exercise (i.e. weight lifting, body weight exercises, etc) is combined with nutrient intake. However, as we age, we need to increase our protein intake. Around 50 years of age, we need to increase the protein in our diets to one gram per kilogram of our body weight to maintain muscle mass. People that exercise regularly also need to eat more protein than the recommended daily intake. To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight. Consequently, the same 75 kilogram individual should increase their protein intake to 75 grams (300 calories) to 128 grams (512 calories) in order to gain muscle mass. This level of intake can generally be met through diet alone and without additional protein and amino acid supplementation.
Protein and Brain Health
Protein intake appears to be an important factor in brain health and cognitive function. The evidence suggests that higher protein intake may be associated with better cognitive performance, mood, and mental health. However, more research is needed to fully understand the mechanisms underlying these effects and to determine the optimal amount and timing of protein intake for optimal brain health and function. Nonetheless, a balanced and varied diet that includes adequate amounts of protein is likely to support brain health and cognitive function throughout the lifespan.
Conclusion
Both pre-workout and post-workout protein intake have their unique advantages and can play significant roles in an individual’s fitness journey. While pre-workout protein can enhance energy levels and preserve muscle, post-workout protein is vital for recovery and muscle growth. Ultimately, the best approach may vary depending on individual goals, workout intensity, and personal preferences. A balanced strategy that incorporates protein intake at both times may yield the most beneficial results for those looking to optimize their fitness outcomes.
Protein supplementation has been shown to improve muscle building with regular exercise training. A diet based on the current protein intake recommendations may be achieved through a balanced diet and does not require additional supplementation. The benefits of resistance training and protein timing are not limited to sports performance or improving physique but can also delay the onset of age related muscle loss and help preserve muscle mass and strength in the elderly helping to maintain independence and quality of life.