The best time to drink a protein shake depends on what your health goals are.
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Protein shakes are usually made by blending protein powder with water or some milk and are a convenient way to ensure you get enough protein and calories. But many wonder when it’s best to have it.
There is some debate on this topic, so we asked a sports nutritionist and a few registered nutritionists to look it up. (Note: You don’t have to hit the protein shake right after training.)
It is very important because proteins are present in all human cells. This is why they are called the “building blocks” of life. According to the National Library of Medicine (NLM), proteins are made up of amino acids that help the body repair cells to make new ones.
USDA 2020-2025 According to the USDA dietary guidelines, those who are assigned a female (AFAB) at birth are targeted for 46 grams of protein per day, and those who are assigned a male (AMAB) at birth are You should aim for 56 grams of protein per day.
One of the many benefits of protein shakes is that it makes it easier to meet this nutritional requirement. And, depending on your health goals and your choice of protein powder, protein shakes can be a nutritious addition to your diet.
“Protein shakes can affect both weight loss and weight gain,” said sports nutritionists Marie Spano, RD, and CSD. “If you’re trying to lose weight, protein helps minimize satiety and muscle loss. If you want to gain weight, make sure you’re getting enough protein and the scale will It leans a little, which increases your chances of gaining muscle. “
So the easy answer depends on when it’s best to get protein. Ingesting protein immediately or immediately after training is a popular strategy known as protein timing and is said to help build and repair muscle.
You burn calories during training and increase your appetite, so you need to replenish it later. Protein shakes are a quick and effective way to achieve this.
“For those who want to gain muscle mass, the recommended window for protein shakes is 30-60 minutes after training,” says registered dietitian Juliana Tamayo, RDN. “This is based on the idea of an anabolic window, or the period during which the body is said to use protein to build muscle immediately after exercise.”
However, there is little evidence to support this.Studies have shown that a January 2013 review shows that the effects of protein intake immediately after training are inconsistent.Journal of International Society of Sports Nutrition..
“Nutrient timing (also known as anabolic windows) is a myth,” says RD Maddie Pasquariello. “When you drink a shake, there is no big difference when it comes to losing weight or gaining muscle.”
Indeed, another meta-analysis in December 2013 showed that protein intake during exercise had no significant effect on muscle strength gains.Journal of International Society of Sports Nutrition.. Rather, researchers have found that the amount of protein people eat is a more important factor.
Therefore, if you prefer fasted training, take a protein shake later. If you need something to keep you through training, take it before. And of course, if you’re using a protein shake just to get more nutrients in your diet, make it work best at any time of the day.
“Wait an hour, or even two hours, after training, and then eat or shake a protein-rich diet without losing the effectiveness of your workout,” says Spano. She recommends aiming for protein intake within 2 hours of training.
When it comes to losing weight, Tamayo recommends another strategy. “For those who want to lose fat, taking a protein shake between meals is a good way to stop hunger,” she says. This helps maintain the calorie deficiency needed to lose weight.
Since protein is a satisfying nutrient, shaking protein is a good way to reduce hunger and hunger while helping to meet your protein needs.
“Protein shakes are often filled, but they are also absorbed more slowly, signaling your body to release leptin,” says Tamayo. “Leptin is a hormone that tells your body that you are full.”
There is a lot of controversy about the best time to drink a protein shake. The anabolic window 30-60 minutes after exercise, once considered the ideal time to consume protein, may not be as important as we thought it would be.
You don’t have to take a protein shake within minutes of your workout, but if you want to build muscle, you probably shouldn’t wait for hours. Your body needs more nutrients after exercising.
But if your goal isn’t profitable, it’s really up to you when it’s best to drink a protein shake. “Protein needs to be fairly evenly distributed throughout the day, whether you’re losing weight, gaining weight, or staying healthy,” says Spano.
Therefore, protein is very important, but when blending shakes, don’t emphasize missing the most appropriate window. For most of us, how much protein we have in our daily diet is more important than when we have it.
