Protein powders typically contain 25—30 grams of protein per scoop. People who exercise regularly need more protein to support muscle recovery and growth. Consume your protein at equally spaced times throughout the day to maximize results.
Many people believe drinking a protein shake within 30 minutes of exercise will maximize their results in the gym. Research now suggests that this anabolic window of opportunity is much longer than 30 minutes and may not be limited to solely after exercise 11 , 12 , In fact, it may not matter whether you drink a protein shake before or after your workout in terms of optimizing muscle repair and growth.
It was previously believed that protein had to be consumed within 30 minutes of a workout for your body to use it. Recent research suggests that this may not be the case. One study compared the effects of consuming protein either before or after a workout on muscle strength and size. The researchers split 21 men into two groups, both of which received a protein shake containing 25 grams of protein. One group received it immediately before their workout, while the other group received it immediately after it Interestingly, the study found no significant differences in muscle strength or size between the groups.
Therefore, you can choose which time you prefer or is most convenient for you. Whether you drink a protein shake before or after your workout may not affect muscle strength or size. When it comes to maximizing muscle and strength gains, research on the importance of consuming protein around your workouts is mixed.
Some research has questioned whether consuming protein around your workout is even necessary 13 , These opposing results continue to spur new research on the effects of consuming protein around exercise.
Overall, studies find that total protein intake is the strongest predictor of muscle strength and size, regardless of whether you consume it close to exercise 8 , 18 , Therefore, how much protein you consume per day is likely more important than when you consume it for gaining muscle size and strength.
The total amount of protein you consume each day is more important for muscle growth and strength than the timing of your intake. Both animal- and plant-based foods contain protein and can help you meet your daily protein goal.
Meat, poultry, dairy, and fish are high quality animal sources of protein, while nuts, beans, legumes, and soy-based products are good sources of plant-based protein. Protein shakes can also be a convenient way to increase your protein intake, especially when you cannot get enough through food alone. The most common types of protein powders on the market include:.
Therefore, protein shakes may help you achieve your fitness goals, whether you want to lose fat or gain muscle. Protein shakes promote muscle gain and improve performance and recovery. They also prevent muscle loss and may even help increase muscle mass during weight loss. High protein diets activate different pathways that promote weight loss, and drinking protein shakes may help you increase your daily protein intake Multiple hormones are involved in appetite stimulation and control, including peptide tyrosine-tyrosine PYY , glucagon-like peptide 1 GLP-1 , and ghrelin.
Protein seems to influence their production. Both PYY and GLP-1 are hunger-reducing hormones, and studies show that high protein diets increase levels of each after a meal 14 , 15 16 , 17 , Thus, both hormones lead to increased feelings of fullness While most studies use food, these appetite-controlling effects have also been seen when testing supplements For example, one study in 18 women determined that drinking a whey protein beverage lowered ghrelin levels and increased PYY and GLP-1 levels, compared with the control group High protein diets also increase energy expenditure — the calories you burn — in two different ways.
First, your body burns more calories by metabolizing protein than carbs or fat. This metabolic response to food is known as diet-induced thermogenesis DIT 24 , DIT indicates the amount of energy needed to metabolize each nutrient relative to the number of calories ingested.
Second, high protein diets stimulate gluconeogenesis — the process of producing glucose from proteins or fats in the absence of carbs — which is believed to burn extra calories in the process 26 , Therefore, increasing your protein intake through protein shakes and powders might help you take advantage of these metabolic effects.
High protein diets are known to promote fat oxidation and fat loss 29 , 30 , 31 , Evidence suggests that increasing your protein intake from high-quality sources, such as protein shakes, may be associated with fat loss from your midsection , also called visceral or abdominal fat 33 , Losing fat from around your waist is especially important.
Increases in visceral or abdominal fat cause chronic inflammation, which has been linked to insulin resistance and heart disease In one study in 37 women, those who consumed an extra 40 grams of whey protein per day, showed a small reduction in abdominal fat compared with those who received a lower protein-quality supplement Similarly, a week study determined that those who consumed an extra 56 grams of whey protein per day had lower body weight by 4 pounds 1.
Consuming protein shakes and powders as part of a high protein diet may help control your appetite, increase the calories you burn, and lose belly fat, indicating they may be effective for weight loss.
Protein shakes and powders make a helpful addition to your weight loss journey. If you want to lose weight, you need to induce a negative energy balance, meaning that you should burn more calories than you consume. This is also known as a calorie deficit There are three different ways to achieve a calorie deficit — either by consuming fewer calories, expending more calories by increasing your physical activity, or a mixture of both 35 , 36 , While a higher protein intake allows you to eat fewer calories without feeling as hungry, protein still contains calories that contribute to your daily total — 4 calories per gram, to be precise.
Thus, eating too much of it may take you out of your calorie deficit and even contribute to a calorie surplus, which would either hinder your weight loss efforts or lead you to gain weight Since increasing your physical activity helps you boost your calories expended, you can try practicing either resistance training or aerobic exercise cardio , which includes walking, jogging, swimming, dancing, and cycling. And leucine? Add it to your meals to get the protein you need, as well as the nutrients.
And the earlier, the better. Research from the University of Missouri-Columbia found adding a scoop to your breakfast porridge or cinnamon pancakes will make you less likely to overeat during the day. A lot of men are wrongly led to believe by the Bro Science community that, as long as the protein is in your system, then you're sorted.
However, when it comes to supps working out when to take them can be just as important as what you're taking. When is the best time for a shake? Within an hour after your workout, says Parasiliti. This rustic spinach and pepper omelette , for instance, will give you the fuel for a full muscle-building session. A lot of protein powders will contain dairy, soy, corn starch, and additives your body may be unfamiliar with or allergic to.
Whey is by far the most popular powdered protein and, if you have an issue with dairy, whey will have all the same problems being as it is, a milk derivative. Soy protein isolate can be cheaply obtained and can cause inflammation, nausea and skin conditions. Corn starch has a habit of sending your blood sugar into peaks and troughs. Reading the long and complex ingredients list can be tough going but may just save your workout. While you're trying new shakes , keep a record of what you're taking and how you feel, so you can identify the culprit in the event of any unwanted side effects.
Try to keep a food diary so you can monitor everything you're consuming. Listen to your body. Allergies make themselves known quickly so be aware of any changes in digestion and complexion. As Baptie says, "There is still no substitute for hard work, a solid training plan and a proper nutrition routine.
You don't need to inhale a four-egg omlette with a side of whey protein as soon as you've completed your cooldown. According to a review published in the Journal of the International Society of Sports Nutrition , your muscle groups are primed for protein for a larger 'window' than previously thought. So you don't need to rush things as soon as you're out of the showers. While every body is different, it's thought that timing your pre and post-exercise meals could be your greatest muscle-building ally if adding size is your primary goal.
For example, if you start your day with a pre-gym snack at 7AM, you don't actually need another protein hit until your breakfast at 11AM. Your gains won't shrivel away and, if you'r chasing strength and size, work to 0. Whether that's a protein shake or an egg white omelette, we'll leave that decision to you. It's easy to poke fun at Jim Bro and his cronies chugging their third protein shake of the day, but know that they're doing it for the sake of their strength.
That doesn't mean three shakes a day will work for you — you can source the same amount of protein and, arguably, yield more enjoyment from a protein bar. Try to stick to one shake a day and vary your protein sources, even if you're double-dipping in whey or vegan protein. Just make sure you look at the ingredients list. Where possible opt for protein bars which contain fibre and natural ingredients.
Keep it, or bin it? Chug it, or leave it? We've all been there — staring into the abyss of a past-its-sell-by-date tub of protein. How bad can it be? It's made from milk after all and, due to the manufacturing process, whey protein doesn't spoil like meat or dairy. However, that doesn't mean your protein shake is good to drink. It's muscle-building potential does diminish after the sell-by date. That's because the protein reacts with leftover sugar, resulting in a slow decrease of the amino acid lysine.
Crucially, this mens the protein power will not be as effective as it was when you bought it. Sign up to the Men's Health newsletter and kickstart your home body plan.
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