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 you drink your protein shake before or after your workout? 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.
For you to really understand how to go about this, you need to understand a few things first.
1. You need to know why protein is so important.
2. You need to know 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! You'll also know whether you should drink your protein shake before or after your workout.
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 increase muscle mass and boost performance (2). If you work out, that is.
It’s easy to see why so many athletes depend on protein shakes to boost the effectiveness of their workouts.
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. 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. With high enough amounts of it, leucine can stimulate this process on its own (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). That kind of ratio will likely only be in cheaper, lower-quality protein powders though ... So, you definitely get what you pay for.
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).
Now, I’m just speculating, but I believe it was from keeping them full longer. If they're full for a longer period of time, they likely ate less.
In order to lose body fat, you need to eat fewer calories than you burn. That’s dieting 101, so it makes sense.
This doesn’t mean anyone trying to lose body fat should only use whey protein concentrate though. 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. 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 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 digest 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. I'll go into depth on this later. For now, just remember that whey protein isolate will be the most ideal choice for your workouts.
However, this still doesn't answer the question ... Should you drink your protein shake before or after your workout?
Here's my two cents...
When Is the Best Time to Drink a Protein Shake?
Pretty much everyone agrees that protein shakes can have an impact on your results.
Not everyone agrees when the best time to drink that protein shake is though. Is it better to drink your protein shake before you workout, or after?
Let’s take a look!
Should You Drink Your Protein Shake After You Workout?
Traditionally, most people have leaned toward drinking their protein shake after their workout.
The reason? The workout damages your muscle tissue. It only makes sense to give your body what it needs to repair it after, right?
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.
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.
Should You Drink Your Protein Shake Before Your Workout?
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). So you might be able to see similar results either way!
Plus, if you drink a protein shake before your workout it can prime your muscles for your workout. It could give you an energy boost too!
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!
So, I think it’s safe to say drinking your protein shake before you workout can be a solid choice as well.
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.
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 (12). More muscle growth, more strength, and better energy replenishment.
Remember, there’s a time and a place for whey protein isolate and glucose. That time is SPECIFICALLY around your workouts.
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.
If you’re using this protein shake as a breakfast, and won’t train until later, I'd recommend a whey concentrate. You can also look for a protein blend that has whey concentrate as well as other sources of protein like casein.
This can keep you full for longer, and draw out the muscle protein synthesis response. Just like you wouldn’t use a screwdriver to hammer in a nail, 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 this below because it’s really important!
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. If you’ve ever wanted to sit and do nothing after a workout, you know what I’m talking about.
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).
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 AND 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!
Based on my research, that’s what I believe will help you get the best results!
I always mix mine in with my protein shake. If you do the same, I know you’ll be able to feel the difference like I have!
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. 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.
So while I give a slight edge to a post-workout shake, do what’s best for you. 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 though, it’s up to you!
Final Thoughts
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 prefer to have the fuel before your workout and don’t like to eat then, drink it before.
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 too.
Outside of your workouts, if you drink a protein shake, make it a protein blend like Level-1. The whey protein concentrate, whey protein isolate, and milk protein concentrate together can give you the benefits of all 3.
You don’t have to use a protein shake for meals and snacks though. You can totally get your protein through whole food in every meal.
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 food 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!
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.
Now, outside of your protein shake, if you need help with getting results ... Let us know. We will always be more than happy to help you out!
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central.
We’re here to get you real and long-term results, and that’s exactly what we intend to do!
References:
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(2) Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. 2015 Jan;45(1):111-31. doi: 10.1007/s40279-014-0242-2. PMID: 25169440.
(3) Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol (1985). 2009 Sep;107(3):987-92. doi: 10.1152/japplphysiol.00076.2009. Epub 2009 Jul 9. PMID: 19589961.
(4) Volpi E. Is leucine content in dietary protein the key to muscle preservation in older women? Am J Clin Nutr. 2018 Feb 1;107(2):143-144. doi: 10.1093/ajcn/nqy009. PMID: 29529164; PMCID: PMC6248570.
(5) Hoffman JR, Falvo MJ. Protein - Which is Best? J Sports Sci Med. 2004 Sep 1;3(3):118-30. PMID: 24482589; PMCID: PMC3905294.
(6) Madureira AR, Pereira CI, Gomes AMP, Pintado ME, Xavier Malcata F. Bovine whey proteins – Overview on their main biological properties. Food Res Int. 2007 Dec;40(10):1197–211. doi: 10.1016/j.foodres.2007.07.005. Epub 2007 Aug 3. PMCID: PMC7126817.
(7) A Castro LH, S de Araújo FH, M Olimpio MY, B de B Primo R, T Pereira T, F Lopes LA, B S de M Trindade E, Fernandes R, A Oesterreich S. Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners. Nutrients. 2019 Sep 2;11(9):2047. doi: 10.3390/nu11092047. PMID: 31480653; PMCID: PMC6769754.
(8) Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrère B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A. 1997 Dec 23;94(26):14930-5. doi: 10.1073/pnas.94.26.14930. PMID: 9405716; PMCID: PMC25140.
(9) Kerksick C, Harvey T, Stout J, Campbell B, Wilborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J, Ivy JL, Antonio J. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2008 Oct 3;5:17. doi: 10.1186/1550-2783-5-17. Erratum in: J Int Soc Sports Nutr. 2008;5:18. PMID: 18834505; PMCID: PMC2575187.
(10) Timmerman KL, Lee JL, Dreyer HC, Dhanani S, Glynn EL, Fry CS, Drummond MJ, Sheffield-Moore M, Rasmussen BB, Volpi E. Insulin stimulates human skeletal muscle protein synthesis via an indirect mechanism involving endothelial-dependent vasodilation and mammalian target of rapamycin complex 1 signaling. J Clin Endocrinol Metab. 2010 Aug;95(8):3848-57. doi: 10.1210/jc.2009-2696. Epub 2010 May 19. PMID: 20484484; PMCID: PMC2913031.
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