Do you need a protein shake after working out?

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Do you need a protein shake after working out?

For anyone who has worked out before, you may have been told that you must have protein after working out because of this “anabolic window.” Is this a myth? What does the science say?

First and foremost, if you are new to the gym, nutrient timing (such as the scenario outlined above) should not be your first concern. I will release more articles for newbies or those looking to get back into the gym.

Recent research suggests that protein should be consumed around the period of one’s workout but whether it is before or after does not result in significant change. A meta-analysis has shown that having protein within an hour or two of training had a very small impact on muscle gains. However, to some, this may be significant. Therefore, for those who would like to be pedantic, it is recommended to consume 0.4 to 0.5 g/kg of bodyweight one to two hours before or after training for the small gain.

If you are eating multiple meals a day with protein, you are most likely getting the protein you need for the work out because protein takes 4 to 6 hours to digest. Furthermore, if you consume protein with fibre (vegetables) you will have 10 hours of sustained amino acid (the building blocks of protein) release.

The only time when timing protein consumption would matter is if you are training fasted. This is due to the lack of amino acids circulating after fasting.

Therefore, we can conclude that the timing of protein intake is not vital. What is important is to ensure you are eating enough protein each day and ensuring constant supply of amino acids. If you want to be pedantic, 0.4 to 0.5 g/kg of protein 1 to 2 hours before or after training is adequate.

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