Which is Better: Protein Shake Before Or After Your Workout?

In this post, we’ll dive into what the research says about which is better: protein shake before or after your workout. I'll also share what I do so you can make the best decision for you.

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As I mentioned in my video on Why Women Need To Eat More Protein, adequate protein intake is necessary to support muscle recovery and growth, and many of us actually aren’t getting enough protein.

Now, when exactly should we add that protein, especially when you’re working out regularly?

There are pros and cons to both pre-workout protein and post-workout protein consumption. 

The truth is it depends on your goals.

Protein Shake Before Workout

Let’s start out with the Pros for having a protein shake before your workout.

Pros

Energy Boost

One of the biggest benefits of taking protein shakes before a workout is that they give you an energy boost and provide ample nutrition to carry you through the workout without feeling as if you’re running on empty halfway through your routine. In fact, combining protein with high-energy-producing foods, like oatmeal, banana, rice, and nuts before a workout can really work well to provide you with optimal energy and has been shown to reduce the central nervous system fatigue and decrease the rate of muscle breakdown.

Why is this so important? It means that you can maximize the amount of effort you put into your workout, which will help you build the most muscle and burn the most fat. All huge wins!

Muscle Growth

Protein before your workout can aid muscle growth just as much as taking protein shakes post-workout.

Feeling of Satiety

If you haven’t eaten for a few hours before your workout, then consuming protein before you hit the gym can help you feel fuller and satiated.

When I first started working out before I really found Intermittent Fasting and became used to fasted workouts, I really needed food ahead of my workout so I didn’t get lightheaded or feel shaky.  A protein shake before the workout helped a lot.

Fat Loss Support

Adding protein shakes can significantly enhance the amount of energy and fat your body burns after the workout.

That’s a lot of positives, but what about the cons of having a protein shake before your workout?  

Cons

Digestion Issues

Some people don’t like to drink protein shakes or any food before a workout because it feels heavy and uncomfortable during exercise.

Other people have a sensitive stomach or have trouble digesting a protein shake before a workout. Such individuals typically don’t consume protein before a workout because a pre-training session protein shake leaves them feeling queasy. 

If this sounds familiar to you and you’d rather stick to having your protein fix after the workout, there’s an easy fix that might work for you. Try to drink your pre-workout shake about an hour and a half before you hit the gym. You can also try a protein powder that is easy to digest, like a plant-based protein, as opposed to whey protein, which can be difficult on sensitive stomachs.

Breaks a Fast

If you want to stay in a fasted state, having a protein shake will definitely break a fast, which isn’t ideal. I discuss this more in my video on What I Eat In a Day, but incorporating IF and fasted workouts in your daily routine can also have a lot of health benefits.

Now, let's talk about the pros and cons of a protein shake AFTER your workout.

Protein Shake After Workout

Pros

Muscle Repair

A protein-rich meal post-workout, whether it is through dietary protein or supplements like protein powder, is traditionally the time when most people like to consume protein.  There is a belief in the gym that if you don’t have a high protein meal or shake within 30 minutes to 2 hours after your workout, you’ll lose your gains - though this is actually not backed by research.

It is true there is an anabolic window during which muscle repair occurs after the muscle is broken down during exercise. This is also the time when muscle tissue grows, which is why many focus on this nutrient timing. However, research suggests that this window isn’t as narrow as many believe, especially if you’ve had a protein-rich snack before your workout.

In a meta-analysis by Brad Schoenfeld in 2013, the effect of protein timing on muscle strength and hypertrophy was analyzed and, when it came to building lean muscle mass, protein timing wasn’t a significant factor, but rather, total protein intake of at least 1.6 mg/kg/day is what you need to maximize muscle gains. This would be in favor of protein any time you want, as long as it's enough.

If you’ve got a busy morning and are running late, drinking a protein shake after your workout is a great way to nourish your body without spending too much time cooking a full breakfast, so I’m calling that a benefit. 

Hydration

Another benefit of a post-workout protein shake is that it can help replace some of the fluids you lost during your workout. 

Cons

There are no real cons if you like to drink a protein shake after your workout, though now you can see why there is no need to rush to do it, either. If you do find that adding protein shakes to your diet, pre or post-workouts, makes you constipated, take a look at your fiber intake, as you may need more fiber. Check out my video on the Top 21 High-Fiber Foods to discover some delicious and nutritious options that will keep your digestive system happy. 

In Conclusion

There is no single optimal time to have your protein shake. Whatever works best for your schedule and your needs is what’s best for you. What you really need to focus on is getting an adequate amount of protein each day to aid your muscles in their growth and recovery.

Studies show that consuming moderate amounts of protein, either through diet or through protein supplements, spread across the day is associated with more efficient muscle protein synthesis.

I’ve tried both ways - both fasted workouts and fed workouts, and I find I do have slightly more strength and energy with a fed workout, but then, as I mentioned above, for my schedule and overall goals, I go with a fasted workout and then skip post-workout meals too to get the benefits from intermittent fasting.

Check out my post on how to calculate your macros to understand how much protein you should be eating for your unique needs.

If you're looking for a delicious clean-eating protein powder, check out my cleanish Brand Plant-Based Protein Powder!