Should You Have a Protein Shake Before or After Your Workout?
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Should You Have a Protein Shake Before or After Your Workout?

October 23, 2019


– Protein is necessary for
muscle repair and growth, and for that reason people typically consume protein supplements
in the form of shakes, alongside their workout. Now some believe it’s best to drink a protein shake before they work out. Others argue that it should be taken immediately after you work out. And in this video we’re going
to look at who is right. The main belief pattern is that a protein shake within 30 minutes of finishing your training
session will maximize benefits. This 30 minute window, commonly
known as the anabolic window is a short period of time
in 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 as efficiently. Now, research suggests
that this anabolic window of opportunity is much
longer than 30 minutes, and may not be limited to after exercise. In fact, it may not matter
if you drink a protein shake before or after your workout, in terms of optimizing
muscle repair and growth. Protein shake pre vs post workout. Today only one clinical study has compared the effects of having
a protein shake before, versus having one after a workout, on muscle strength and size. The researchers split
21 men into two groups. Both of which received a protein shake containing 25 grams of protein. Now one group received it
immediately before their workout, while the other group
received it immediately after. Everyone completed a whole body
workout three times per week and this was done for 10 weeks. Interestingly, the study found
no significant differences in muscle strength or
size between the groups. These results suggest that as long as you consume protein
around your workout, it doesn’t matter if it’s
before or after training. Therefore you can choose
which time you prefer, or is most convenient for you. Daily protein intake
may be more important. So with all this conflicting
information and results, researchers recently
analyzed 23 previous studies that had looked at protein
intake around exercise. They found that total protein intake was the strongest predictor of
muscle strength and size, regardless of whether people consumed it close to their exercise or not. Therefore how much protein
you consume per day is likely much more important
than when you consume it, for gaining muscle size and strength. So to summarize, it doesn’t really matter whether you drink your protein shake before or after you work out. What’s more important is the total amount of protein you have in the day. So if you’re training hard and
your protein intake is high, then you’re all good. Thanks for watching, make sure to give this video a thumbs up if
you found it informative, and don’t forget to subscribe to Healthine’s Authority
Nutrition YouTube Channel by clicking the red subscribe
button below this video. (upbeat music)

Only registered users can comment.

  1. So now the real question is you put your cereal before the milk or you put the milk first and the cereal after.

  2. I can’t look for a video that’s in my situation but here’s my question

    If I take pre work out protein shake before my wrestling practice would that be good WHILE cutting weight , I’ll have to starve my self sometimes if I’m over my weight class

  3. I've been back to working out for three months now. I have been drinking a whey protein powder before my routine and am happy with the results so far. I have lost six pounds of fat and built back six pounds of muscle or so.
    But I also eat a full meal within a couple of hours after working out

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