Protein Shake Pre Or Post Workout?

Protein shakes are commonly used to promote improvements in body composition in conjunction with exercise. However, factors such as timing and type of protein in your shake determine your results, so be sure that your nutritional strategy supports your goals. While both timing schemes can be beneficial, taking a protein shake before workouts offers different benefits than taking one after exercise. While protein shakes can be effective when used with an exercise plan, you should consult a doctor before consuming any supplements.

Pre-Workout Protein Shake

Although protein shakes are often used to build muscle, consuming a pre-workout protein shake may promote a different effect: fat loss. According to research published in the May 2010 issue of the journal "Medicine and Science in Sports and Exercise," consuming a protein shake before exercising stimulates a higher rate of calorie burning, even at rest, in the 24 hours after your workout.

Post-Workout Protein Shake

The post-workout period is considered to be the most important meal opportunity for muscle gain. Working out with weights breaks down your muscle tissue, and supplying protein can help promote growth and rebuilding of tissue. Dr. John Berardi suggests consuming a liquid meal -- such as a protein shake -- because it is absorbed more quickly than solid food.

Pre-Workout Shake Composition

The quick absorption rate of whey may make it the optimal pre-workout shake, as a study from the June 2009 issue of "Nutrition Research" found that consuming casein, a slowly absorbed protein, did not produce improvements in strength or fat loss. The study found that participants who consumed casein after exercise did lose fat. Research from the May 1996 issue of the "Journal of Nutrition" indicates that fat oxidation, or burning, is reduced when carbohydrates are consumed prior to training.

Post-Workout Shake Composition

Although consuming whey protein after exercise can be beneficial for muscle gain, research indicates that mixing a slower form of protein with the rapidly absorbed whey may be beneficial. According to a study from the March 2006 issue of the "Journal of Strength and Conditioning Research," consuming a protein shake with whey and casein after exercise is optimal for muscle gain. In addition, you may wish to add carbohydrates to your post-workout shake rather than your pre-workout shake to gain muscle.