Fitness debates revolve around the timing of protein intake after a workout. A vigorous activity relies on protein before and after, while others say post-exercise protein is ideal. Though protein helps fuel your sweat, it’s time to clear the blender once and for all.
So, is it better to drink a protein shake before or after your workout? When deciding, it would be best to consider your needs, lifestyle, and goals. India McPeak, CSCS, a personal trainer, said, “You want to prioritize hitting your daily protein goals from a variety of protein sources and supplement with protein shakes when it suits you best.”
The importance of protein for peak performance and muscle enhancement lies more in your daily consumption than in the time you consume it. Protein shakes are beneficial before and after workouts. Find out what protein shakes are good for before and after a workout here.
When Should You Drink Your Protein Shake?
It’s essential to drink protein shakes when you can, but when you drink them is less important than you think. McPeak said, “Getting enough protein throughout the day and eating within four to six hours of your workout will maximize muscle growth.”
The benefits of snacking after your workout are: building muscle, building bone, reducing inflammation, and giving you more energy.
- High-intensity workouts (long-distance running, CrossFit, and HIIT classes) are best performed with protein and carbs 30 to 45 minutes before and after.
- A regular diet with three meals and a few snacks is likely sufficient for less strenuous workouts (yoga, walking, and body weight training).
Getting Your Daily Protein Intake
The importance of understanding your protein needs is more important than the timing of your protein shake. Hill said, “A woman should aim for 1 to 1.2 grams of protein per one pound of body weight per day.” The higher end is better for those who do power training, heavy lifting, CrossFit, or high-intensity interval training (HIIT). You should consume 20 to 40 grams of protein per meal three to five times daily.