Should You Drink Protein Shakes Before or After Workouts?

If you’re looking to maximize your progress in the gym, you’ve come to the right place!

Going to the gym and hitting the weights is only step 1. Anyone who has done their research understands you don’t build muscle in the gym.

You build it when you recover. That's why doing what you can to help your body recover properly is extremely important!

You see, when you work out, you’re placing your muscles under the stress they need to adapt. That stress causes microscopic tears in your muscle tissue. This might sound bad, but it’s what naturally happens during exercise every single time.

It’s the stimulus your body needs to signal the repair and growth of muscle tissue. However, you can only repair and grow muscle through proper recovery!

Really, this is a never-ending cycle. Break down muscle in your workout, recover and rebuild, then repeat. Regardless of what your goal is, that’s the only way it works.

Now, when you break anything down, you need the same materials to build it back up.

So what kind of materials are your muscles made of? That answer, ladies and gentlemen, is protein. For that reason, having a protein shake around your workout can be a great idea.

That begs the question, though: Should I drink a protein shake before or after a workout to get better results? Well, the truth is, it might not matter that much.

…But there’s a lot more to it than that, which I'll explain to you today! So keep reading, because what you learn today could have a big impact on your results.

Protein shake timing is one of the most common questions for people trying to build muscle and recover faster.

For you to really understand how to go about this, you need to understand a few things first...

• Why protein is so important
• The right type of protein shake to use and when to use it

Also, protein isn’t the only thing you should have in your protein shake. Trust me, by the end of this article, you’re going to know everything you need to crush your goals! 

So if you’ve been wondering, “Should I drink a protein shake before or after a workout” ... you’re in the right place. First, let’s start with why protein is so important.

Why Is Protein So Important?

It may go without saying, but getting enough protein is essential if you want to build muscle. The amino acids in protein are the building blocks your body uses to repair damaged muscles. 

The problem is that most of us don’t get enough protein in our diet to recover properly. There are 2 terms I want to bring to light:

1. Muscle Protein Breakdown

2. Muscle Protein Synthesis

Muscle protein breakdown is exactly what it sounds like. When muscle protein is damaged from exercise or used for energy, we lose muscle.

Muscle protein synthesis is the opposite. This is what leads to muscle growth.

Both of these processes are happening 24/7. Whichever process is greater is what determines if we lose or gain muscle over time (1).

There are ways to influence this, and that’s where protein shakes come into play. That and resistance training. In fact, protein shakes can help support muscle mass and performance (2). If you work out, that is.

Protein is needed for optimal recovery, period. Eating protein throughout the day should still be made a priority. However, having a protein shake before or after your workout can make a huge difference, too. 

This brings us back to the main question: should I drink a protein shake before or after a workout to support muscle growth best? In fact, it's the one time I recommend a protein shake over whole food.

Does the type of protein shake you drink matter, though? The short answer is yes. Let's talk about that next.

Are All Protein Shakes The Same?

Believe it or not, not all protein shakes are the same. They’re even designed for different purposes in many cases. The reason comes down to the digestion rate and amino acid profile.

For instance, there was a study comparing whey protein, casein, and soy protein. They found whey protein stimulated muscle protein synthesis more than the others (3).

They concluded that it must have been due to the digestion rate or higher levels of leucine. Leucine happens to be the most important amino acid for muscle protein synthesis (4).

Whey protein also happens to have the highest biological value score of any protein tested (5). Biological value just refers to how easily your body can absorb and utilize the protein.

So we know that whey protein is going to be the best source, but there are multiple types of whey protein. Whey protein isolate and whey protein concentrate are the most common forms.

But what is it that makes these two forms different?

Well, whey protein isolate is at least 90% protein by weight. The remaining 10% or less comes from carbs and fats left over from milk. This is one of the fastest-digesting sources of protein you can use in a protein shake.

On the other hand, whey protein concentrate is usually between 80-90% protein. Although it can be as low as 35% (6).

With a lower percentage of protein, there are more carbs and fats from the milk it’s derived from. That slows down the digestion rate. 

Now, that doesn’t mean it's bad. This slower digestion speed can be advantageous in the right setting. Remember how I said different protein shakes can be designed for different purposes?

With whey protein concentrate, there could be a benefit to its slower digestion rate. For instance, it may be able to keep you full for longer. Protein and fat increase satiety, so if you’re trying to lose body fat, this could be a perk. In fact, a study found whey protein concentrate may help reduce body fat more than whey protein isolate (7).

In order to lose body fat, you need to eat fewer calories than you burn. That’s dieting 101, so it makes sense. This means it’s likely better for meals and snacks when you have longer time periods between meals.

Here’s another reason.

Another study compared protein digestion rates and muscle protein synthesis. They found slower digesting proteins like casein can prolong this process (8).

So, there is a benefit to slower-digesting protein shakes, too. They’re just better at times outside of before and after a workout.

…But what does all of this mean? Why is it relevant?

Different protein shakes should be used for different purposes, including around your workouts. This matters when deciding on protein shake timing, especially before or after training.

So, what type of protein shake should you use before and after your workouts?

What Type of Protein Shake Should You Use Before/After a Workout?

You can use any type of protein shake before or after a workout, right? I mean, any protein shake still gives you protein.

Well, yeah, you can drink whatever type of protein shake you want. That doesn’t mean that it's the most ideal tool for the job. Faster-digesting protein shakes are likely more beneficial for use around your workouts. This is a time when your body is starving for quick access to protein!

So, I'd argue that whey protein isolate is king when it comes to protein shakes before/after a workout. It will give you the best amino acid profile, and it will be digested the fastest.

That’s the simple answer, but there’s still more to it.

Protein shouldn’t be the only thing in your shake before or after a workout. Carbs play a huge role, too. For workouts, simple carbs like glucose are the best option to mix with your protein. 

However, this still doesn't answer the question ... Should you drink your protein shake before or after your workout? Here's my two cents…

The Science Behind Protein Timing

If you’re trying to decide between a protein shake before a workout or after a workout, the type of protein matters less than consistency. However, fast-digesting whey is the best choice around training.

When Is the Best Time to Drink a Protein Shake?

Pretty much everyone agrees that protein shakes can impact your results. So, should I drink a protein shake before or after a workout?

The truth is: it doesn’t matter as much as people think. Studies show both pre- and post-workout protein lead to similar muscle growth (11).

What matters most is hitting your daily protein intake and having a shake close enough to your training session.

Best Choice for Most People

• After your workout is slightly better for recovery and replenishing energy
• Before your workout works well if you haven’t eaten in several hours 

So if you’re choosing one, drink your protein shake after your workout.

Post-Workout Protein: Benefits and Timing

Should You Drink Your Protein Shake After You Work Out?

Traditionally, most people have leaned toward drinking a protein shake after their workout.

Your workout damages muscle tissue, so having protein afterward helps support recovery. The injured muscle fibers put out a call for help, and you need to have protein on hand to make repairs.

Whey protein isolate can help shuttle amino acids to your muscle tissue quickly. This can help you recover faster and build back stronger. 

A protein shake after a workout is often the most convenient way to kickstart recovery ... especially when paired with fast carbs. 

If you want the simplest post-workout option, the 1st Phorm Post Workout Stack combines: Phormula-1 (fast whey isolate) and Ignition (glucose + glycogen support). You can get them together at a discount here!

So, drinking your protein shake after your workout can cover your basic needs. It gives your body the protein it needs to recover.

So, the case is closed, right? Drinking your protein shake after your workout is the right answer? Maybe, maybe not.

Pre-Workout Protein: Benefits and Timing 

Should You Drink Your Protein Shake Before You Work Out?

What if you want to drink your protein shake before your workout? Well, you can do that too. In fact, you might even be able to see very similar results.

Studies actually show this, whether you drink a protein shake before or after a workout (11).

Plus, if you drink a protein shake before your workout, it can prime your muscles for your workout. More energy before your workout could help you push yourself harder.

How hard you work out really does matter, so this could be of good use! Personally, I recommend always taking your shake afterward. It could be most beneficial from a recovery standpoint.

If you don't have a whole food protein source within a few hours of your workout, that's when I'd recommend you do a shake before your workout as well.

In other words, pre-workout protein makes the most sense when you’re training fasted, or it’s been a few hours since you last had protein.

Protein Timing Outside Your Workout

What About in the Morning?

It’s also not a bad idea to drink a protein shake in the morning. Although I wouldn’t drink the same one you use around your workouts unless you train in the morning.

Here’s why...

Researchers looked at what happens if you drink your protein shake in the morning and evening instead of before and after a workout.

Test subjects did the same workouts and drank the same protein shakes. Their protein shakes contained 40 grams of whey protein isolate, 43 grams of glucose, and 7 grams of creatine.

They found better results in all measures in the before-and-after workout protocol. More muscle growth, more strength, and better energy replenishment (12).

If the only protein you have is whey protein isolate, you can still have it at meal/snack times. It won’t hurt you at all, but it won’t prolong muscle protein synthesis as long.

This can keep you full for longer and draw out the muscle protein synthesis response. It’s all about using the right tool for the right job.

Now, to backtrack a little bit, I mentioned adding glucose to your protein shakes. This is only necessary when you’re drinking them before or after a workout.

I’m going to dive into why carbs like glucose can support recovery and glycogen replenishment when taken with protein!

Why Should I Add Glucose to My Protein Shake Before/After a Workout?

When it comes to your workouts, you’re not just breaking down muscle tissue. You’re also depleting energy from your muscles.

Obviously, we have to get the energy from somewhere. Well, the energy you use during high-intensity workouts and resistance training comes from muscle glycogen. This is a carb source stored in your muscle tissue.

Depleting this energy source during a workout creates the need to replenish it. When your muscles are low on glycogen, you won’t feel like you have the energy to do a whole lot.

Now, you could always wait and add carbs later, but here’s why you shouldn’t...

Studies show that taking protein and carbs together after a workout is beneficial. It can provide superior improvements in strength and body composition (9). You can use glucose, high-glycemic carbs, or even a glycogen supplement to top off your muscle energy quickly.

Plus, if you use high glycemic carbs that spike insulin, it can be even more beneficial. 

When insulin spikes after a workout, it does 2 things:

• It helps stimulate muscle protein synthesis
• It inhibits muscle protein breakdown (10)

This is why glucose is the way to go.

Glucose is the simplest form of carbohydrate you can get, and your body doesn’t have to break it down at all to digest it. It spikes insulin plenty enough to give you the maximum benefit!

That’s why pairing whey protein isolate with a fast carb source post-workout is one of the most effective recovery strategies.

When Should You Drink Your Protein Shake?

There are some pretty good arguments in favor of drinking a protein shake before and after a workout.

But which one is better?

As I mentioned earlier, it might not matter too much. So, should I drink a protein shake before or after a workout?

Research suggests both can work. What matters most is getting enough protein overall and taking it close to your training session (11).

With that being said, though, I will give an edge to drinking your protein shake after a workout.

The only reason it gets the edge is because of the timing of the glucose.

Drinking it before your workout will likely have you use the glucose for energy while training. Let’s say your body uses that up, plus some of your glycogen stores, during your workout.

If you don’t have a protein shake after your workout, you won’t be replenishing those stores as quickly.

So, drinking your protein shake after you train will help you rapidly replenish that energy. Well, as long as it has glucose in it, too. As long as you drink your protein shake before or after your workout, you’re going to be fine.

You can also choose to have one at both times. Ultimately, it’s up to you.

Bottom Line: Total Protein Matters Most

If you want to maximize the benefits of your workout, drink your protein shake! 

You can drink it before, or you can drink it after. I recommend you drink it after, but it’s up to you.

If you don’t want to have a protein shake in your belly when you train, drink it after. You’ll also take advantage of energy replenishment this way. 

Outside of your workouts, if you drink a protein shake, make it a protein concentrate like Level-1. These types of shakes are there for convenience when you need them.

A pre/post-workout protein shake is a different story, though. In this case, they’ll benefit you more than whole foods will.

Remember, it’s all about the digestion rate and amino acid profile in this case. That's why I believe whey protein isolate with glucose wins every time!

...and if you want the easiest way to do that, the Post Workout Stack combines both: fast whey protein + carbs for recovery.

You can even get our whey protein isolate (Phormula-1) and glucose powder (Ignition) in the Post Workout Stack!

Being that it's what I've taken for years, I highly recommend it. You'll even get a discount when you get Phormula-1 and Ignition together in the stack.

This is the best option if your goal is faster recovery, more muscle growth, and a simple post-workout routine.

Frequently Asked Questions

Should I drink a protein shake before or after my workout? 

Both work, but drinking a protein shake after your workout has a slight advantage for recovery and muscle glycogen replenishment.

Does protein shake timing really matter? 

Not as much as total daily protein intake. As long as you drink a protein shake close to your workout, you can see similar muscle-building results.

Should I add carbs to my protein shake?  

Adding fast-digesting carbs like glucose can improve recovery by replenishing energy stores and supporting muscle protein synthesis, especially post-workout.

References:

(1) Tipton, K. D., D. L. Hamilton, and I. J. Gallagher. “Assessing the Role of Muscle Protein Breakdown in Response to Nutrition and Exercise in Humans.” Sports Medicine, vol. 48, suppl. 1, 2018, pp. 53–64.

(2) Pasiakos, S. M., T. M. McLellan, and H. R. Lieberman. “The Effects of Protein Supplements on Muscle Mass, Strength, and Aerobic and Anaerobic Power in Healthy Adults: A Systematic Review.” Sports Medicine, vol. 45, no. 1, 2015, pp. 111–131.

(3) Tang, J. E., et al. “Ingestion of Whey Hydrolysate, Casein, or Soy Protein Isolate: Effects on Mixed Muscle Protein Synthesis at Rest and Following Resistance Exercise in Young Men.” Journal of Applied Physiology, vol. 107, no. 3, 2009, pp. 987–992.

(4) Volpi, E. “Is Leucine Content in Dietary Protein the Key to Muscle Preservation in Older Women?” American Journal of Clinical Nutrition, vol. 107, no. 2, 2018, pp. 143–144.

(5) Hoffman, J. R., and M. J. Falvo. “Protein—Which Is Best?” Journal of Sports Science & Medicine, vol. 3, no. 3, 2004, pp. 118–130.

(6) Madureira, A. R., et al. “Bovine Whey Proteins—Overview on Their Main Biological Properties.” Food Research International, vol. 40, no. 10, 2007, pp. 1197–1211.

(7) Castro, L. H. A., et al. “Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners.” Nutrients, vol. 11, no. 9, 2019, article 2047.

(8) Boirie, Y., et al. “Slow and Fast Dietary Proteins Differently Modulate Postprandial Protein Accretion.” Proceedings of the National Academy of Sciences of the United States of America, vol. 94, no. 26, 1997, pp. 14930–14935.

(9) Kerksick, C., et al. “International Society of Sports Nutrition Position Stand: Nutrient Timing.” Journal of the International Society of Sports Nutrition, vol. 5, 2008, article 17.

(10) Timmerman, K. L., et al. “Insulin Stimulates Human Skeletal Muscle Protein Synthesis via an Indirect Mechanism Involving Endothelial-Dependent Vasodilation and Mammalian Target of Rapamycin Complex 1 Signaling.” Journal of Clinical Endocrinology & Metabolism, vol. 95, no. 8, 2010, pp. 3848–3857.

(11) Schoenfeld, B. J., et al. “Pre- versus Post-Exercise Protein Intake Has Similar Effects on Muscular Adaptations.” PeerJ, vol. 5, 2017, article e2825.

(12) Cribb, P. J., and A. Hayes. “Effects of Supplement Timing and Resistance Exercise on Skeletal Muscle Hypertrophy.” Medicine & Science in Sports & Exercise, vol. 38, no. 11, 2006, pp. 1918–1925.

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