September 02, 2021

Should I Take Protein Shake Before or After Workout?

Protein is necessary for muscle repair and growth, and people consume protein for a variety of reasons, such as:

  • Building Muscle
  • Losing Weight
  • Replenishing Energy
  • Improving Their Overall Health and Wellness

Why is Protein Necessary for Workouts?
When you exercise, the wear and tear from the body movement causes microtrauma to muscle fibers. Because your muscles are mainly protein, your body relies on available amino acids and proteins to repair the tiny muscle tears. Hence, exercising without sufficient protein can be harmful, and may have the opposite of the intended effect: decreased fitness and loss of lean muscle mass.

For this reason, many people consume protein supplements in the form of protein shakes along with their workouts.

What are Protein Shakes?
Protein shakes are made using a protein powder mixed with water or milk. Some may include some additional ingredients, for instance greens, fruit, or nuts depending on personal preferences. You can purchase pre-made or ready-to-drink protein shakes.

While post- and pre-workout protein shakes won’t guarantee you a six-pack abs, fix your diet, or solve your health problems, they could help to support your exercise regimen and increase protein in your diet.

Does it Matter to Drink Protein Shakes Before or After Workouts?
The answer: It’s complicated, but research has shown that it both works fine if you consume protein shakes either before or after workouts.

Some fitness enthusiasts believe that there is an “anabolic window” or limited time period that dictates optimal protein timing post-workout.

You may have heard that you only have 30 minutes to consume a protein shake after lifting, or else your gains will be compromised. But a study has shown that there are 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 is before or after training.

Daily Protein Intake is More Important
Your total protein intake would be 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 more important than when you consume it for gaining muscle size and strength. To meet your protein target, both animal and plant-based foods with high levels of protein can help you meet your daily protein goal.

Meat, poultry, dairy and fish are high-quality animal sources of protein. Meanwhile, nuts, beans, legumes and soy are good sources of plant-based protein too.

Boost your protein intake with Sunfit® Protein Plus! Each serving provides 20 grams of easy-to-digest complete protein and the 100% vegan formula nourishes the body with a balanced blend of essential nutrients from whole foods. It also helps to fuel muscles, support energy, and aid recovery which is suitable for health and fitness enthusiasts to consume before or after workouts.

While consuming protein shakes before or after workouts and between meals can be helpful, what matters most is to ensure that you’re getting enough protein throughout the day, to build and repair your body tissues! Remember to load up on high protein food throughout the day because this is more important than deciding when to take your protein shakes.