Serious question: Is it better to drink a protein shake before or after workout?

Here’s what an RD wants you to know to reap the most benefits.

Im an Exercise PhysiologistHeres Why You Shouldnt Worry About Cortisol Spikes When You Do HIIT Workouts.

alt

Elliptical vs Treadmill: Which Cardio Machine Is Right For You?

Does Rowing Count as Strength Training?

According to the pros, timing really is everything to make it reap the benefits of the nutrient-loaded staple.

woman sweating in the gym

Amanda Steinberg, RDN, is a registered dietitian in California.

Experts in This Article

Amanda Steinberg, RDN, is a registered dietitian in California.

According toAmanda Steinberg, RDN, a registered dietitian in California, protein digests slowly in the body.

And thats why drinking a protein shake before your workout can cause problems.

Woman walking on a treadmill at the gym.

But consuming protein shortly after your workout, or within three hours of exercise, is optimal for recovery.

While exercising, small micro-tears take place in muscle tissue.

Micro-tears allow amino acids to build and maintain muscle mass.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

(Amino acids are broken down protein from our diet), Steinberg says.

Therefore, consuming protein is critical for rebuilding and maintaining muscle quality post-exercise.

Does Dancing Count as Cardio?

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

Heres What Experts Say

Glute Bridge vs Hip Thrust: Which Is The Better Booty Booster?

Im a Master TrainerHeres Why You Shouldnt Skip Your Post-Run Stretches.

You just need to see to it youre using the right kind to truly give your body a boost.

Healthy female training in the gym, performing a hip thrust.

Both grass-fed whey protein or pea protein powder are great options.

Just be sure to look for protein powders that dont have added sugar or additives.

What to put in your post-workout protein shake

Aside from the protein powder (duh!

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

), what else should you be putting in your post-workout protein shake?

Pairing protein powder with carbohydrates from fruit will help muscle recovery.

Interestingly, carbohydrate consumption with protein immediately after exercise increases protein synthesis in the muscles, she says.

Also, when eating carbohydrates with protein, ahigher percentage of lean body mass is found.

…

Got it, you’ve been added to our email list.