For people who exercise regularly, one of the questions that haunts them the most is how can they meet the required amount of protein intake per day? Is a protein shake really a good option? Consuming a Protein shake before or after workout is one of the most discussed topics among health enthusiasts.

A protein shake is just an emulsion of protein powder and milk or water. It helps foster the growth and maintenance of muscles during excessive exercise schedules by stimulating protein synthesis during a training session (when taken pre-workout). This, in turn, helps expend more calories to increase weight loss.

How Effective Is the Consumption of a Protein Shake Before or After a Workout?

To realize the importance of a Protein shake before or after workout, one must have had some information about both.

A protein shake (made from store-bought whey protein and other recommended powders) is easily absorbed by the body when compared to other dietary forms of protein, such as meat, eggs, and chicken, making it a competent component. A 20 gram serving of a protein shake gets absorbed by the body within 2 hours of its consumption, while other forms of protein take up to 6-8 hours to digest.

1. Protein shake before workout

• Increases physical strength

For weightlifters and bodybuilders, the muscles are prone to injuries. Drinking a protein shake before workout helps them strengthen their muscle during their rigorous training schedule. It also helps to increase the overall physical strength in a person during a workout schedule.

• Protein shakes works

It is recommended that a protein shake should be consumed at least 2-3 hours before a workout schedule so as to produce effective results during the workout.

• Choose whey protein

One scoop of whey protein before working out will increase calorie burning in an individual over the next 24 hours. This is due to the added metabolic effects of increasing protein in the diet.

• Add protein with carbs

Before a workout, your prime dietary focus is on carbohydrates. Adding protein to your pre-workout carbohydrates can produce greater strength, which may lead to positive changes in body structure compared to eating carbs alone.

2. Protein shake after workout

• Muscles density increases

According to research, a protein shake consumed after a workout helps to gain more muscles over time.

• Fosters protein synthesis

During physical activity (especially during a strenuous workout pattern), the cells in the body break down protein to release energy. Consumption of a protein shake after a workout encourages protein synthesis, which is necessary to rebuild the muscles and thus help to gain strength.

• Supplements glycogen levels

Interestingly, during and after a workout, the muscles react and respond to a protein source (protein shake) in a welcoming manner. This muscle building activity is increased for at least 24 hours after the workout session. So, if the body is given its required amount of protein intake, it will help raise the glycogen level in the body. Glycogen is the main source of fuel for the body. Low glycogen levels result in a lack of energy in the body.

• Ensures proper functioning of cells

A quick intake of a protein shake after a workout session ensures the recommended dietary allowance (RDA) for protein in the body and thus maintains the smooth functioning of the cells.

However, when it comes to the size of the muscle or its strength, it is hardly of any concern whether one chooses to consume a protein shake before or after or before the workout.

What Are the High-Protein Food Items Available for Daily Intake?

We have discussed how protein shakes can be helpful in maintaining a healthy body pre- and post-workout. Let us now explore the sources of protein intake that are available through diet. A high-protein diet is recommended for people who follow a strict exercise regimen to stay fit and lose weight. Many diet formulas have given prominence to the benefits of a high-protein diet time and again. Some of the major food items for a high-protein diet are:

• Eggs

1 large egg contains 6 grams of protein. Eggs are considered one of the most economic dietary inclusions in the daily intake for a high-protein diet. This can be used as a source of protein before or after workout.

• Milk

1 cup of milk contains 8 grams of protein. People who have an intolerance to dairy products must resort to other forms of protein instead.

• Cheese

A cup (approximately 226 grams) of cottage cheese contains 27 grams of protein. It is also a form of dairy protein that aids in the anabolic activity (or constructive metabolism) during protein synthesis.

• Chicken breasts

1 roasted unskinned chicken breast contains 53 grams of protein. This is one of the most highly recommended forms of protein for active people.

Conclusion

Even though protein is an important component of a balanced diet, one must not indulge in excessive protein diet routines. The other indispensable dietary elements are carbohydrates, fibers, fats etc. Consumption of protein shake before or after workout has its own share of benefits which can be achieved when consumed under expert supervision.