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You may have often seen people in the gym sipping their protein shake immediately before or after their workout. Whilst this is not wrong, there is no immediate benefit to drinking whey protein, or any protein shake, straight after your workout. Instead, you should place more consideration on timing your protein shake depending on your goals. This article will break down when you should drink your protein shake depending on your fitness goal.
Whey protein is a high-quality protein derived from milk whilst making cheese. It was once considered to be a byproduct, however nowadays it is one of the most popular nutrition supplements for gym goers and athletes. Whey is considered one of the best proteins to supplement, as it considers all nine essential amino acids, making it great for muscle growth and recovery. Whey comes in three main forms; namely, concentrate, isolate and hydrolysed whey. Whey concentrate is the most common, whereas isolate and hydrolysed whey go under further processing for lower fat and carbohydrate content and faster absorption. MARCHON Whey Protein contains all three.
Gone are the days where you need to slam a shake within minutes of finishing your workout. There is a hierarchy to follow regarding protein intake.
Following this hierarchy can help you remove the stress and worry of nutrient timing. As long as you get your overall daily intake in you will still see progress. However, if you distribute protein more evenly across the day this can help with satiety, hitting yoru daily target and it’s just more practical.
The source of protein should be prioritised from whole foods with the use of shakes and whey protein being a supplement to make it easier and more convenient.
The rule for muscle or weight gain is that you need to be consuming more calories than you are burning; this is called being in a caloric surplus. Whey protein can be a convenient way to increase your daily caloric intake and protein intake. The actual timing of your protein shake is not important; it is more about ensuring that you are consuming enough protein throughout the day. A good approach would be to drink your protein shake between meals so that you are not suppressing your appetite whilst eating your meals. Try blending your whey protein with whole milk, peanut butter and oats to increase the calories in your shale, and provide a mix of macronutrients to contribute to your daily targets.
When your goal is to lose weight, you want to be in a caloric deficit. This means consuming fewer calories than you are using. Whey protein provides a convenient way of increasing your protein intake for the day, without contributing too much to your carbohydrate, fat and caloric intake. Furthermore, as whey protein is relatively satiating, it can be used to suppress your appetite if taken just before meals. You can further volumise your whey protein shakes by adding low calorie fruits like berries and bananas, whilst adding to your micronutrient intake for a balanced diet.
In order to gain muscle, you need to have a consistent intake of protein to support your recovery. Many believe there to be an anabolic window, in which taking your protein immediately after your workout will benefit your muscle growth further. This is not necessarily the case, with the research showing that your total volume of protein within 24 hours of a workout is far more important. Check out our article on protein timing for muscle growth for more information on this. Whilst the timing of your protein shake does not necessarily matter, the quality of your protein does. You should look for a protein shake which contains all nine essential amino acids to maximise your growth. Some vegan proteins do not contain all nine essential amino acids; Marchon Plant Protein however, which contains a blend of pea protein isolate, brown rice protein isolate and faba bean protein concentrate resulting in a complete amino acid proifile, making it a great option for those on a plant-based diet.
If you are training at high-intensity exercise to improve your athletic performance, whey protein can be a key supplement to aid your recovery, enabling you to train more frequently. If your performance in the gym or in competition is your main focus, then integrating whey protein into your daily diet can help ensure that your muscles have all the nutrients they need to recover efficiently. You can mix your whey with supplements such as creatine monohydrate to further maximise your performance.
The number of protein shakes you have per day really depends on your goals and your overall protein intake from food. You can figure out your recommended daily intake of protein by downloading our app for a 7 day free trial. We recommend that you prioritise whole foods when thinking about your protein target; however, whey protein shakes can be a great option for helping you reach your macronutrient targets, for example, if you are in a caloric deficit and you need to reach your protein target without contributing too much to your carbohydrates and fats. Equally, if you are looking to build muscle or gain weight, you can take a protein shake with added ingredients like peanut butter or oats to increase your calories and macronutrients without having a high-volume, more filling meal.
Whey protein is a great supplement option for a wide variety of goals, whether you’re looking to gain muscle, lose weight or improve your athletic performance. Whilst you should consider the fact that the timing of your whey protein shake does not really matter for these goals on a physiological level, strategically timing your shake can help you reach your goals by acting as an appetite suppressant before meals, or acting as a high protein (and calorie depending on your choice of additional ingredients) snack. If there is one takeaway you read from this article, remember that it is the quality and total amount of protein in your diet which is of utmost importance, as well as your consistency of intake over time.
Whilst you’re here, be sure to check out our article on how much protein do you need to build muscle
