how long should you wait after a workout to drink a protein shake?
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Protein consumed 30 to 60 minutes after a long or intense workout does promote muscle recovery and synthesis if it's paired with carbohydrates—“but you don't need a lot,” Scritchfield says.
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Consuming 20–30 grams of protein before a workout can result in an increased rate of muscle protein synthesis that lasts for several hours.
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“Caffeine is quickly absorbed in the stomach and increases in the blood within 30 to 60 minutes, peaking about one to two hours after digestion,” Shorenstein says. Your mileage may vary, but Shorenstein generally recommends timing your workout for around the 30 to 60 minute mark after drinking coffee.
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Many people believe drinking a protein shake within 30 minutes of exercise will maximize their results in the gym. This 30-minute window, commonly known as the “anabolic window,” is a short period of time in which your muscles are like a sponge for protein.
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Make sure to drink enough to replenish fluids and have a quick snack or meal (with a healthy balance of carbs and protein) within 30 minutes of ending your cool down. This will maximize your recovery and help your body reap all the benefits of a hard workout.
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The Bottom Line However, research suggests it doesn't matter whether you drink a protein shake before or after your workout. Interestingly, your total daily protein intake is what matters most. While protein shakes around workouts and between meals are helpful, make sure you're getting enough throughout the day.
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“The basic guideline for most people is that if you are doing continuous exercise for 60 minutes or less, then water is fine,” Girard Eberle says. “But beyond 60 minutes and if the intensity is high, you should consider a sports drink.”
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Pre-Workout Protein Shakes Protein fuels muscle protein synthesis (MPS), or the process of building muscle, so drinking a protein shake prior to working out can ramp up this muscle development before you even hit the gym.
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Ideally, a person should eat a meal rich in complex carbohydrates and protein around 2–3 hours before exercising. Waiting a few hours after eating allows the body enough time to digest the meal.
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If you've just eaten a meal, you should wait two to three hours before you work out; and if you've just eaten a snack, wait about a half hour, McDaniel says. If you're going to do a cardio workout, this snack should be higher-carbohydrate, moderate in protein, and low-fat (but you don't need to go fat-free).
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It's best to take BCAA supplements — whether tablet or powder form — before a workout, up to 15 minutes pre-workout. But BCAAs can be taken up to three times a day overall, depending on serving size — so be sure to read the label.
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“For the average gym-goer, eating a few hours after a workout should be fine,” Rice says. It's worth noting that if your fitness goal is weight loss, then eating a post-workout protein supplement could work against you.
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Drinking a shake of whey mixed with cold water or milk within 30 minutes of finishing your training session will initiate the recovery process by flooding your bloodstream with amino acids, which are quickly shuttled into your muscle cells where they can be laid down as new muscle tissue.
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Drinking a shake of whey protein mixed with cold water or milk within 30 minutes of finishing your training session will initiate recovery by flooding your bloodstream with amino acids, which are quickly shuttled into your muscle cells to become new muscle tissue. Protein powder can also be taken at other times.
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Protein plays an important role in repairing and rebuilding your muscles after exercise, and many people use protein shakes after their workouts to aid this process. However, research suggests it doesn't matter whether you drink a protein shake before or after your workout.
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Fuel your body for everyday performance To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible.
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Protein is essential for muscle growth. Many athletes and gym enthusiasts consume protein shakes because they believe that these drinks will help them bulk up after strength training. A 2018 analysis of 49 studies supports the use of protein supplementation for this purpose.