Whether you’re a protein shakes newbie or a pro, you’ve probably heard people at the gym debating the “best time” to drink protein shakes.
Do you drink your protein shake before a workout or after and is it better to have it when you wake up or before you go to bed – it can get pretty confusing! Scientists say that there is no one specific “right” time to have a protein shake although they stress that adequate protein intake is essential, especially if you hit the gym regularly.
Although there is no specific “right” time to have a protein shake, you definitely don’t need to have all your whey protein at one go and should instead space it out through your day, so that your body receives a continuous supply of protein.
There are benefits to having a protein shake before, as well as after your workout and similarly, there are reasons why you should have one before you go to bed and as soon as you wake up.
These protein shake timings are based on proven scientific studies and will help you get the most out of your protein shakes.
Protein timing is a dietary strategy that is designed specifically to optimize the human body’s response to exercise. The timings of your protein shakes will maximize muscular repair and remodeling. This will help to enhance the strength of the muscles as well as their size and tone.
Here’s when (and why) you should have your daily protein shakes.
Protein Shakes Before A Workout: To Bolster Your Muscles
“Your muscles are like a sponge and they can easily absorb protein from your protein shake, so that it can be utilized as and when required. Have a protein shake containing approximately 20 grams of whey protein about 30 minutes before your gym session.”
A pre-workout protein shake will ensure proper muscle recovery and growth. The proteins in your shake will help to bolster your muscles throughout the workout and so you are less likely to suffer from muscle aches and pain after your session.
Many of the amino acids in your pre-workout protein shake do not need to be processed by your liver and so as soon as you drink your shake, these amino acids are absorbed by your blood stream and then sent directly to the muscle tissue.
Protein Shakes After A Workout: For Quick Recovery
“Once you are done with your workout, do a few stretching exercises as part of your cool-down routine and then down a protein shake that contains 20-30 grams of protein”
Muscles are made up of protein, which is why protein is so important when trying to improve muscle size and tone. Each time you strength train, your muscle tissues develop very tiny tears. This muscle damage is actually very beneficial as it stimulates the muscle to repair itself, allowing your muscles to get bigger and stronger.
Studies show that ingesting a protein shake immediately after whole‐body resistance exercise provides maximum stimulation to the muscles and will help to improve the size and strength of muscle fibers.
Protein Shakes Before Sleeping: To Increase Metabolic Rate
“Consuming whey protein before you go to bed increases your metabolic rate and improves your energy expenditure while sleeping. Your protein shake before bed should contain approximately 30 grams of protein.”
Several studies show that consuming 30 grams of whey protein immediately before going to sleep has a favorable effect on metabolic rate and significantly improves metabolism the next morning. The protein in your shake will also help to repair muscle tissue that has been damaged during the day and so you are less likely to suffer from muscle fatigue.
Protein Shake As Soon As You Wake Up: To Replenish Your Protein Stores
“The general rule is 30 grams in 30 minutes which is to say that you should aim to have a protein shake that contains 30 grams of protein within 30 minutes of waking up.”
While you are sleeping, your body is in a restful state and this is the main time when your body repairs the damage it has incurred during the course of your day. The protein from the foods that you have ingested get absorbed by your body and are then used to facilitate muscle repair.
This means that by the time you wake up in the morning, the protein stores in your body have been depleted which is why a protein shake as soon as you wake up will go a long way in protecting your muscle tissue and minimizing muscle damage during the rest of your day.
Protein Shakes: The Best Way To Consume Them
The simplest way is to mix it in a glass of lukewarm water and drink it
Now that you know the best timings to consume your protein shakes, you should also know the best ways to consume whey protein. The simplest way to have whey protein is to simply mix it in a glass of lukewarm water and drink it. However, you might not like the taste of this protein drink, instead, you can add a couple of scoops of whey powder to your morning smoothie or milkshake. Alternately, you can add a scoop of whey powder to your morning bowl of oats.
The Recommended Daily Allowance (RDA) of protein is 0.8 gram per kilogram although you could go higher if you are working out regularly. Make sure to discuss your whey protein intake with your doctor before you start having your daily whey protein shakes.
Share This Post
