Protein Shake Before or After Workout?

Last Updated on January 7, 2021

Post Workout

After the workout the intense contraction of the muscle result in having micro tears in the muscle, the protein shake can be the best after the workout session to makeup those muscle parts. The time taken by the solid food to digest and split into proteins and other carbohydrates are much higher than that of indigestion or protein shake which only take around 30 minutes to get to the muscle after drinking.

According to the research by nutrition researcher Jeffrey Volek, Ph.D. there is a time duration mentioned in most places with the name of Anabolic Window which says it is best to have the protein shake in under 30 minutes after work out.

Amount of Protein

There is one more thing which need to be consider is the type of workout you are going to do and it determines whether you need the protein shake or not. If someone working out with high intensity exercises or power including workouts then it should have to take protein shakes. The least amount of protein that is necessary for building muscle approximate is around 150 grams is someone weighs around 150 pounds (68 kg). Further amount of Protein shake will only speed up the healing process.

Protein timing does not matter much but balanced diet do which need to fulfill ones nutritional needs. Because whatever you intake in a day usually impact on the weight loss or growth of muscle. For muscle growth an average adult has to consume around 20-25g of protein at least 4 times a day with around 3 hours gap. It also helps to lose weight because protein you take will keep you away from eating more.

There is no need to neither compel nor need to have protein shake under 30 minutes (anabolic window) every time after the workout unless you really feel hungry. According to Jeffrey Volek, Ph.D. the nutritious researcher said it’s better to have the half of the protein before the workout and half after the workout with 30 minutes gap in both pre workout and post workout.