Protein shake before or after training?

A question that amateur athletes often ask themselves is “Should I have a protein shake before or after my workout?' There is no simple answer to that question. There are a few other points to keep in mind. We'll tell you what they are.

Summary

• Consuming protein shakes before or after a workout can aid in recovery and muscle growth.
• However, there is no conclusive scientific evidence that consuming protein shakes before or after a workout is actually necessary.
• Individual needs and goals should be considered when deciding when to consume protein shakes.

Proper pre-workout nutrition

Before training you should fast carbohydrates (instant mashed potatoes, boiled rice, white bread, honey, cornflakes, cola, dextrose). The body uses glycogen during exercise. If this is not supplied to him in advance via the fast carbohydrates, he uses the protein and converts it into sugar. Say the muscle is used for growth essential protein taken away.

However, if you look at the list of possible fast ones carbohydrates, then these are not compatible with a healthy and balanced diet. Sugar is one of the main components of cola, cornflakes or white bread.

Proteins are still important for the muscle building can progress. However, for this reason alone, one should not reach for unhealthy foods insignificantly. After all, success in sport also requires a healthy diet.

Basically, the body needs for its Health and also for success in sports carbohydrates, proteins and fats. The quantities and types play a decisive role here.

During training session However, you should avoid food or shakes. Anything that unnecessarily occupies your stomach will not get you any further in your training. Because here the energy is put into digestion.

You need exactly this energy for effective training success. Therefore, it is important at least one hour before and also during the workout at all food to renounce in any form.

Water, on the other hand, should always be available. The water helps the body and ensures that you don't run out of breath so quickly. Also, you sweat during exercise. The deficit in water Resources must be balanced.

For reference, you can refer to the following information. This is of course only a guideline. Depending on the sport and goal, the body has different needs.

• 55-60 percent carbohydrates
• 10-15 percent protein
• 30 percent fat

It is ideal when you meet your needs protein throughout the day. If you eat small amounts of protein from time to time, the body can not only absorb it better, but also utilize it.

With it Eisenmangel can be avoided and the muscles do not break down, people who do not do any training and are more sedentary also need protein. This amount is around 0,8 grams per kilogram of body weight per day.

Would you like to go with me? Strength training and a cardio program optimize your performance, but do not attach great importance to building muscles, then your required amount can level off at 2 grams per kilogram of body weight per day.

For strength athletes or for reducing fat as part of a diet, it should already be 2,5 grams per kilogram body weight be in the day. The need for protein also depends heavily on your activities.

Proteins make up 10 to 15 percent

Not all, but some proteins are necessary for muscle building. These crank the muscle synthesis and therefore nothing stands in the way of the construction. Whether it is protein in the form of a protein shake or carbohydrates is of secondary importance.

But the body does not only need protein to build muscles. The intake of protein before training also ensures that the muscles regenerate much faster. In addition, the muscle performance significantly raised.

who short before the training an protein shake takes, makes no Mistake, because it offers the body a source of protein during training to be able to regenerate the muscles. However, it is much more important to fill up the glycogen stores.

55 to 60 percent carbohydrates are important

Energy suppliers are important for the metabolism and the immune system. But they also play sports carbohydrates a very important role. The body needs the glucose contained in the carbohydrates much more.

Depending on how intense it is Training is, athletes have different needs. The type of sport and general diet must also be taken into account. Depending on the amount of carbohydrates can then be increased or minimized.

Especially at Competitive athletes is a diet plan rich in carbohydrates. Often, most meals of the day consist solely of this important nutrient.

Healthy fat should make up about 30 percent

one thinks of fat, then this is often associated with a negative thought. However, not all fat is unhealthy and our bodies need a certain amount to stay healthy and function.

If you want to achieve short-term goals in sport, then this point does not play an important role. However, a higher amount of fat increases this Endurance. Athletes who are not looking for performance, but also for endurance, need to increase the daily amount of fat.

Long training sessions are therefore more likely to be promoted by fat. Muscle building benefits from the increase in protein in the form of Protein shakes. Carbohydrates are important when it comes to short and intense workouts.

When should you take the protein shake?

Opinions on this question differ greatly, especially among athletes. While some are convinced of taking it before training, others swear by the intake of protein immediately after training sessions.

However, different studies and research can help with the right answer. Undisputed is the fact that protein is essential for the development of Muskeln necessary is. Protein shakes are therefore very popular with athletes.

A certain number of subjects were tested in independent studies and trials. With an identical training plan some subjects got a protein shake before training. The remainder were instructed to consume protein after training.

This process took several weeks. However, after the analysis, the question still cannot be resolved. Not the Time intake, but the amount of protein makes the difference.

Can you drink a protein shake before training?

Protein is important for the muscle building. The protein shakes can also be consumed as part of a diet. This prevents the muscles from suffering when you lose weight.

A pair of protein Shake can be drunk both before and after training. However, you should heed a few small pieces of advice and tips. The optimal conditions for the sports unit are important for success.

You cannot train effectively on a full stomach. The body is then sluggish and it concentrates a large part of its energy on the digestion. This means that this energy is missing in sports.

So that no negative influences are caused by the shake, you should do this about 1 to 3 hours before training protein take to you. In this way, the optimal conditions for that Workout placed.

The range of 1 to 3 hours depends on each person individually. Each person has a different digestion. The faster this is, the shorter the time span before training can be.

It is also important to consider the intensity and type of sport. Units such as jogging or swimming have others Requirements for the job to the body as dumbbell training or football. Beginners can slowly find out when the best time to take it is.

With this trick you can not only find out when you have the most energy. With this you also determine the ideal one Time and the length of time for digestion in the stomach and intestines.

What good does a protein shake do before a workout?

Numerous nutrition plans, workouts and Advices for optimal processes can be found in large numbers. However, this can only be taken as a guideline. Every person is different. This starts with the different needs.

While one amount of protein is perfectly adequate for one athlete, that amount may be far too small for another person. the Sport, your own weight and the type of training are factors that vary greatly.

A pre-workout protein shake can have many benefits. But even after training, he has quite positive Aspects. The main thing here is your own well-being. In addition to the factors mentioned above, there are always one's own routines.

Muscle building and muscle recovery depend on proteins. An additional consumption of protein as a supplement to a healthy one Nutrition is therefore advisable and necessary for every athlete.

The ideal intake of protein does not depend on the point in time. The quantity matters much more. There are clear differences between muscle building or simply the fact that you want to stay fit and healthy.

Many athletes prefer to take Protein, after the sport. They use this ritual as a conclusion and want to effectively support their muscles in building and regenerating. However, this process is also present when consuming the protein shake before a workout.

Taking protein shakes after a workout

Immediately after muscle training, the muscles are in search of protein for recovery and expansion. You should therefore approx. ten minutes after muscle training absorb a protein that can be quickly absorbed by the muscles. A suitable here Whey protein most likely. If you want, you can also consume glucose to provide the body with food for the glycogen storage at this point.

If you go to bed after training in the evening, start with the depletion of carbohydrate stores during sleep the muscles. During sleep, however, the body continues to supply the brain with sugar, using it from the muscles. In a "catabolic" process, protein building blocks are removed from the muscle and converted into sugar. To prevent this, is suitable at this point casein protein, which in contrast to whey protein supplies the muscle with protein slowly and steadily.

Should you eat protein right after your workout?

Protein is for building and die Regeneration of the muscles absolutely necessary. So if you want to build muscle or exercise regularly, then protein should be part of your daily diet.

It is not important that protein is made available to the body immediately after training. At all Nutrients the body takes what it needs throughout the day. If you consume protein after training, it will take a few hours before the body can use it.

A continuous intake of protein is therefore more effective. Does your body get the necessary ones every day Egg whites, then he forms all the reserves. From these he can then cover his needs before or after the training.

A combination of is ideal protein shake and related foods. The proteins should not come alone and exclusively from shakes or powder. A balanced and healthy diet can already provide a very good basis.

A healthy diet also distinguishes between animal and vegetable proteins distinguished. However, both types are very important for the body and health. Therefore, it makes sense to include all proteins on the menu.

Vegetable proteins are found in the following foods:

• Tofu
• flex seeds
• Legumes
• Nuts
• flex seeds
• potatoes
• More

Animal proteins can be found in the following foods:

• Beef
• Poultry
• Pig
• Fish
• eggs
• dairy products
• dried meat

From this list you can already see how important a balanced and varied Nutrition is. Do you want to Meat and fish, but then you still have numerous dairy products available as a source of animal protein.

Strength athletes have probably heard of the anabolic window. Here the Period of time described, in which one should take care of the supply of protein immediately after sport. An athlete would therefore have 45 minutes to replenish his reserves.

However, this is not a scientific study. In fact, it's a common one among strength athletes Misbelief. Of course, the body needs energy. The more movement, the more energy it needs.

Carbohydrates are capable of this Energy to deliver quickly and effectively. Because of this fact, many athletes are under the false assumption that protein intake must take place immediately after training.

However, the body is able to become small depots to create. He doesn't just do that with protein and carbohydrates. All nutrients are stored in reserve. If the body needs certain nutrients, it can call them up.

As an athlete, his Muskeln If you want to build up, an increased intake of protein is necessary. Because this is responsible for the muscles being able to regenerate and grow. When the protein shake is consumed plays a rather subordinate role.

How much protein is necessary to build muscle?

The body needs enough protein to build muscle mass. How much protein is needed to build muscle depends on various factors such as age, gender, training intensity and individual body weight.

As a rule of thumb, athletes who want to build muscle should consume around 1,2 to 1,6 grams of protein per kilogram of body weight every day. With a body weight of 80 kilograms, for example, that would be 96 to 128 grams of protein per day.

However, it is important that protein intake is combined with sufficient exercise. Excessive protein intake alone cannot be held responsible for muscle building. A holistic approach must be taken, which includes proper training and adequate recovery.

Who are protein shakes good for?

Protein shakes can be useful for different target groups. For example, if you do weight training and want to build muscle, protein shakes can help to meet the increased protein requirement. Endurance athletes who want to support their regeneration can also benefit from protein shakes.

But protein shakes can also be a good way for people who eat vegetarian or vegan food to supplement their protein intake. With these diets, it is sometimes more difficult to get enough protein because animal products are the main source of protein.

In summary, protein shakes can be useful for people who want to increase their athletic performance, but also for people with a special diet who want to supplement their protein intake. However, it is important to pay attention to the quality of the products when taking protein shakes and to stick to the recommended daily dose.

Conclusion

From nutritional point of view it´s no matter, whether one protein shake before or after training, confirms Bernd Breitenstein, ecotrophologist and fitness trainer from Hamburg.

For reasons of digestibility, however, it is recommended to consume the protein shake to build muscle after training. The stomach is then not filled during training and it can be done train more comfortably. Stomach pain during training can also be avoided with it.

That's exactly why I use mine protein shake after training a. You don't train with a feeling of fullness or satiety and you can relax after training - if the protein shake tastes good - treat yourself to another reward.

FAQ

1. What should I eat before training to protect my muscles?

Answer: Before training, one should consume fast carbohydrates (instant mashed potatoes, cooked rice, white bread, honey, cornflakes, cola, dextrose) to supply the body with glycogen and prevent it from getting the protein it needs from the muscles.

2. Should I take food or shakes while exercising?

Answer: No, you shouldn't consume food or shakes while exercising as they will upset the stomach and the body's energy will be used for digestion rather than exercise. Instead, focus on water to balance hydration.

3. How much protein should I be consuming daily if I want to build muscle?

Answer: If you want to build muscle, you should consume between 2 and 2,5 grams of protein per kilogram of body weight daily, depending on the type of sport and your goal. It is also important to distribute protein intake throughout the day to improve absorption and utilization in the body.

4. Can I drink pre-workout protein shakes to protect my muscles?

Answer: Pre-workout protein shakes can be helpful in providing the body with a source of protein for muscle recovery during exercise. However, it is more important to replenish glycogen stores, so carbohydrates should be the priority before training.

5. How many carbohydrates should I eat daily to increase my energy during exercise?

Answer: Carbohydrates should make up about 55 to 60 percent of the daily diet to provide the body with energy. However, the exact amount depends on the sport and individual goals. It is important to pay attention to a balanced diet and to provide the body with all the important nutrients.