We’ve all heard that if you want to build muscle mass, you must drink a protein shake right after you finish your workout. It is believed protein intake within the anabolic window is crucial for ingesting nutrients. This might even be more important than the rest of the food you consume throughout the day. Is it true, though? Let’s find out!
The Theory Behind Protein Intake
Having a shake right after a workout has become a routine for many people, and many believe that not even a second should be wasted. Exercising causes stress to the body, and having protein and some carbohydrates can speed up the recovery process. Apparently, it raises insulin levels, replenishes muscle glycogen, decreases muscle protein breakdown, and increases muscle protein synthesis. The conclusion is that if you want to grow bigger muscles, this should be your post-workout ritual.
Is There Actually a Right Time?
Apparently, it all depends on what you eat throughout the day. If you train fasted, for instance, your body could definitely use some protein after the workout. However, if you ate a high-protein meal shortly before exercising, the amino acids will still be doing their job in your body. If two groups of people follow the same workout routine, and one drinks a shake pre-workout and the other post-workout, both seem to get similar results. This shows that timing may not be as crucial as people think.
Different People Have Different Routines
If you are one of those people who train twice a day, having a little snack immediately after your first workout is understandable. Now, if you are a professional athlete who wants to make each calorie count, having a shake or meal after your session is a great idea. If you just enjoy training without focusing on details, eating protein sometime around your workout is a smart move, and you don’t have to stress about having a shake as soon as you walk out of the gym.