If you’re in tune with your diet, you may have wondered: When is the best time to drink a protein shake? But… that’s not it Really the question you should be asking.
Despite the focus on the “perfect” time to consume protein, how much consume is more important than never, according to the researchers.
We metabolize protein in our bodies over a period of time, so as long as you eat enough of the total allocation each day, there is a “reservoir” to use whenever you need it.
However, if you want to get stronger and build muscle, you will have to pay some pay attention to the schedule. Here’s a look at how to incorporate protein shakes into your diet in a way that can help you reach your goals.
Is There a “Perfect Time” to Consume Protein Shakes?
Not exactly. And this is mainly because not all protein drinks are the same. More specifically, not all proteins sources they are the same. Some will be absorbed by your body more quickly, while others will work more slowly and help you feel fuller for longer.
If you make a protein shake with Shakeology, you’ll get 16 or 17 grams of protein (depending on the flavor) and six grams of fiber, which can help you feel fuller for longer. This makes it a great drink to have as part of a breakfast, snack or even dessert.*
But if you are talking about a post workout formula like Chocolate Whey Recover, you’ll find 20 grams of protein, including pea protein and whey protein isolate, an easily digestible, fast-release protein. This is best consumed after a workout so you can quickly supply your muscles with protein to help them repair and rebuild.*
Post workout protein
You should be consuming protein throughout the day, but you definitely want to make sure you get some into your system after a workout.
During a strength training session, you cause microscopic damage to your muscles. This may sound bad, but it is this “micro-tear” that triggers muscle recovery and growth. In short, without it, they wouldn’t get stronger! But your body needs protein to help with this rebuilding process, so a post-workout protein shake can be helpful.
The muscle effect of food can last up to a few hours, but it’s a good idea to drink a protein shake within half an hour of exercising. It ensures that your muscles have the amino acids they need when they need them most.
Pre-workout protein
When it comes to workout performance and recovery, consuming protein shakes after a workout is usually better for the reasons explained above. Additionally, timing your protein too close to your workout can be counterproductive. After all, you don’t need protein before exercise, he says Denny FayeLady
“If anything, you want to start a workout with your food mostly digested, because digestion can affect your workout,” says Faye. “Some people like BCAAs [branched-chain amino acids] pre-workout, which are technically the building blocks of protein.”
That’s fine, he says, “because it’s usually in a quick-absorbing drink that doesn’t take a lot of effort to digest, so it doesn’t interfere with your workout.”
Why You Need Protein (Anytime)
Protein is one of the three main macronutrients along with carbohydrates and fat. You need all three of these things to have a complete diet. Protein helps your body with several functions, including:
- muscle composition*
- Web Repair*
- Building and maintaining strong bones*
You can get protein from animal products, such as meat, seafood, eggs, and dairy, or plant-based products, such as tofu, edamame, beans, and nuts. You can also consume protein in the form of a shake. Some common sources of protein in shakes are whey, casein, pea and hemp.
It can be super convenient to get some of your protein from a shake because you don’t have to worry about cooking or preparing it and it’s easy to grab on the go. Supplementing your diet with a protein shake (in addition to other whole foods) can help keep your body properly fueled, no matter how busy your schedule is or how much you hate to cook.
Don’t forget the other macros
Don’t sacrifice other food groups or essential macronutrients to make room for protein, as you need plenty of fiber, carbohydrates and healthy fats.
The bottom line
Follow these three guidelines when it comes to protein:
- Consume protein within half an hour of exercise to ensure your body has enough to help optimize your recovery.
- Try to eat protein at every meal to make sure you’re getting enough each day to meet your goals.
- Make sure you’re also getting other nutrients (like carbs, good fats, and fiber) to fuel your performance and support your overall health.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
