So when is the best time to consume that scoop of protein shake? Do you drink it before your work out or after? This question has been debated for many years. In this article, we will be discussing about the best time to consume your protein shake.
Have you heard about the anabolic window?
The anabolic window is a 30 minute timeframe after your workout where it is thought that your muscles can absorb protein like a sponge. If the window is missed, your muscles may not absorb the protein effectively. As protein is the core to build muscles, many aim to hit this window to maximise protein intake.
How about drinking a protein shake before your workout?
Pre-workout protein intake can initiate any muscle protein synthesis that occurs during exercise. With This, you will be able to benefit from increased blood amino acids during and after workout.
Both seems beneficial so which one should you go for?
A research was held where a sample size of 21 men were split into two groups. One group drank protein shakes before their workout and the other drank protein shakes after their workout. It was found that there was not much differences in muscle strength and size between the two groups. It was concluded that as long as you consume protein around your workout and able to meet the recommended daily allowance (RDA) it does not matter if you consume your protein shake before or after your workout.
The chart below shows the RDA for protein according to your fitness goal. Use this as a guide to help yourself reach the RDA and crush those goals. Let the gains begin!