When to Drink a Protein Shake

June 23, 2015

When to Drink a Protein Shake

Pre, post, in the morning, at lunch? When should you drink your protein shake? Like many answers - it depends.

Let's looks at a couple different scenarios, mainly to do with when you workout.

Morning - Sleeping is typically the longest your body goes without food. If you are an early riser and do not have time for a 'real' breakfast, have a protein shake. It will provide much needed amino acids to fuel your day or your workout if you are an early gym goer. Xwerks Grow mixed with black coffee is a great way to start your morning.

Pre-workout - You should always eat before a workout, not right before but an hour or two before hand. If you can't have an actual meal prior to the gym (stuck at work, for example) have a shake.

This study, for example, shows that protein co-ingestion before and during resistance-type exercise substantially increased muscle protein synthesis rates during exercise conditions.

Post-WorkoutStudies have shown, the consumption of at least 20g of protein post exercise maximizes muscle protein-synthesis rates in the first hours of your post-workout recovery. This is particularly important for those training multiple times a day, protein ingestion along with carbs is critical to recover for your next training session(s).

Before Bed - Your window for recovering not only starts immediately after your workout, it extends overnight when you are sleeping - the only time you are TRULY recovering. Protein synthesis can be increased up to 20% by consuming protein before bed.