Is A Post-workout Protein Shake Really Worth It? (New Study)

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Protein timing is a common fitness strategy proposed by many fitness exports. The belief is that your muscles are most primed for growth immediately after exercise, and it becomes important to make sure you supply your muscles with sufficient nutrients, like protein, as quickly as you can to maximize muscle growth and adaptation. Although this belief has been contested in the past, it is still very common and even experts that do not fully prescribe to the idea of protein timing still recommend getting at least some protein close to your workout.

A new study, however, seems to challenge this belief once again. And this time it uses a fairly high protein intake that normally observed in people that take fitness seriously. So, would a high protein intake paired with consuming protein immediately after your workout see a boost in gains compared to delaying your protein intake to much later in the day? Let's find out1
#protein #proteintiming #musclegrowth #strength
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[mohammedkhan]

SUMMARY: consuming protein 3 hours before and after your workout compared to consuming protein directly before and after your workout makes no difference.
CONCLUSION: this doesn’t mean there is no anabolic window, but it means that you don’t need to rush consuming protein directly after your workout, and can instead wait up to 3 hours.

[viljamtheninja]

I mean, I like a protein shake after my workout, it just feels satisfying and well-earned to down it when I finish my last rep, but I don't delude myself into thinking it'll make a huge difference. And also I make dinner after my post-workout shower and I want to drink the shake before dinner rather than after so I don't ruin the taste of good food with some sketchy chocolate flavor.

[hmh]

This makes so much sense and it’s in line with what I’ve always naturally done. I never feel hungry immediately after a workout so I consume my protein 1-2 hours after and I’ve always made good strength and muscle gains

[psycold]

"Powdery mess on the counter"

I'm so triggered right now 😂😂

[Jjoooo]

I like to come back to your channel from time to time to check out the new studies and bust out the old myths, appreciate your work !

[CarbageMan]

The way it goes is we're more insulin sensitive after a workout, so one would hypothesize that absorption would be better within some proximity.

[knuton]

There is no harm to take protein after workout. Only benefits.
Easiest way to add protein to total protein intake of the day. And I add electrolytes, minerals, creatine there too. Not so hurry to go home and cook.
So of course you take protein after gym.

[Lesterr]

From now on I am going to say that I am a "Resistance Trained Male" instead of "I workout"

[someguyusa]

Many human physiological systems operate on a 24-hour cycle, or generally on a sunrise/sunset pattern. All that really matters is getting sufficient food, water, and rest each day, and your workouts will result in gains over time.

[rakeshlaishram]

Your channel has been a game-changer for my muscle-building journey. Thanks for the incredible tips and motivation! 💪

[howy]

Great study! Im almost exactly the same diet and training set up as the study group

[Enthalpy]

Now we need the study on glycogen timing after workout. Protein is essential but we get too myopic - muscles need sugar to grow and function also and there is a glycogen window of uptake too

[strength]

Don't miss the anabolic window bro, bring your protein shake along with a can of tuna and some eggs to the gym (in tub-a-wear) so you can eat in the lounge right away

[WanerRodrigues]

Very cool! The study that showed that 100g of protein can be absorbed efficiently, showed a 20% increase in protein synthesis in the first 4h compared to 25g, I wonder, can a larger volume of protein have any effect?

[littlevoice_]

I believe protein timing after a workout is only benefical as it helps individuals create a healthy routine with regard to their nutrition. I.e. ensuring they meet their protein needs for the day and/or potentially avoiding eating unhealthy food.

We know creating healthy habits can work best if bolted onto an existing habit/routine thus embedding the behaviour change.

[damiansaucedo]

Anyone else read about a year ago that the new anabolic window was actually consuming protein 2-3 hours after your workout? The reason was you're supposed to let your body ride the burn without supplementation so it forces the brain to release growth hormone during the that 2-3 hour window.

[chawkiidabdellah]

For me I take a shake straight after work out because I know that once I'm home I'm taking a 3 hours nap

[claudiablanco]

Protein timing doesn’t matter because it takes so long to digest. The anabolic window doesn’t matter because it isn’t possible for our bodies to digest and use that protein I. That time

[Status_Bleach]

If one does intermittent fasting from e.g. 10am to 6pm and then has the workout at 8pm, would it be more beneficial to still have a protein meal before going to sleep?

[mattduncan]

For me I do a 3 day split and drink 6 to eight 30 g protein shakes throughout the rest of the day supplements zinc D3 liquid b complex and magnesium fast absorbed tongkat ali with tribulua terrestris extract creatine mono 30 min B4 gym and 2 to 3 liters of water with electrolytes and a hint of apple cider vinegar with mother I do lower body one day arms in shoulders back one day and chest one day that is it the rest of the week is rest in work this split has way more gains than when I was working out 6x a week !!!! And gives me amazing gains