Are Protein Shakes Really Necessary After a Workout?
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Have you ever wondered if your workout is going to waste if you aren’t walking out of the gym with a protein shake in hand? Good news - this probably isn’t the case!
If you’re new here, hello and welcome! My name is Hannah and I am a non-diet dietitian here to help you improve your relationship with your food and exercise and finally find food freedom.
Table of contents:
Should you drink a protein shake after working out?
When you think about protein shakes, you might picture a sweaty someone chugging from a plastic Blender Bottle on their way out the door of your local gym. It is true that athletes, bodybuilders, and recreational exercisers are the main demographic of protein supplement consumers.
While protein shakes can be a convenient way to get protein in after a workout, it is not absolutely crucial to drink one immediately after exercise. Some claim that it is necessary to consume protein as quickly as possible after a workout to optimize protein muscle synthesis (rebuilding the muscle that was broken down after exercise). However, what appears to be more important than protein timing is overall protein and calorie intake. It won’t really matter how quickly after a workout you consume that shake if you are not eating enough total protein day to day.
That said, it is recommended to not wait hours and hours after a workout to eat. I encourage trying to eat a meal or snack within an hour or two after exercising. Your body used lots of fuel during that workout and it needs replenished!
Both carbohydrates and protein are needed after a workout along with fluids for hydration. This post-workout nourishment may or may not include a protein supplement. Check out this post for some post-workout meal and snack ideas.
If you find it difficult to eat shortly after exercising, choosing something small like low-fat chocolate milk or a protein fruit smoothie may be ideal. These can help to hold you over until you are ready to consume a larger, more balanced meal.
Is it better to drink a protein shake before or after exercise?
There is much debate about if protein shakes are best consumed before or after a workout. The truth is, there really is not a right or wrong answer (super annoying, I know). The “best” time for a protein shake depends on your goals as well as what else you have consumed that day.
Both pre- and post-workout nutrition are important, but as mentioned, eating enough protein, carbohydrates, and overall calories is more important than nitpicking nutrient timing. If your goal is to build muscle, prioritize eating protein-rich meals every 3-5 hours or so throughout the day.
If you prefer to consume a protein shake before a workout, that is totally fine. I do recommend also including a source of carbohydrates as well, especially if you have not had a meal or snack in a while. A protein shake may be a helpful tool to ensure that you are fed prior to exercise, which is what matters most.
Protein shakes are most commonly consumed after exercise to help kick off the muscle recovery process. If you enjoy drinking a shake after a workout, go for it!
Related post: What to Eat Before and After a Workout
Are protein shakes necessary to meet protein goals?
Protein shakes are one of many ways to meet your protein needs. You do not need to consume protein shakes to reach your protein goals. I repeat - protein supplements are not a necessity! In fact, before reaching for a protein supplement, I recommend trying to incorporate protein from food sources. Protein is found is many different types of foods and it can be added to dishes that you are already consuming.
How to meet your daily protein needs
@dietitianhannah Replying to @jaguarsp0tted a few of my favorite ways to get protein in 👇🏻 Bookmark this for later! Include Greek yogurt or cottage cheese for a snack or part of a meal. Add and extra egg to a meal or snack. Add beans and peas to pasta, soups, salads, and casseroles. Add cottage cheese to scrambled eggs. Add cheese to sandwiches, soups, casseroles, vegetable dishes, and pasta. Mix ranch dressing powder with plain Greek yogurt for a vegetable dip. Add extra egg whites to French toast batter, pancake batter, omelets, and scrambled eggs. Spread peanut butter or another nut butter on toast, muffins, pancakes, fruit slices, and crackers. Sprinkle nuts and seeds (including chia, flax, and hemp heart) on toast, fruit, cereal, yogurt, and salads. Add protein powder to smoothies, oatmeal, pancake batter, and coffee. Try edamame and quinoa for plant proteins. #protein #highprotein #dieititian #dietitiansoftiktok #dietitiantips #dietitianhannah #proteinsnacks #nutritiontips #gentlenutrition ♬ Too Sweet Hozier - Lizzy
One of the best ways to meet your daily protein needs is to incorporate a protein source at most meals and snacks, when possible. This may include a protein powder or shake from time to time and there are also many other foods that provide protein.
Examples of protein-rich foods include:
Beef
Poultry
Fish
Pork
Eggs
Dairy
Whole sources of soy (tofu, edamame, miso, and tempeh)
Beans and lentils
Peas
Nuts and seeds
Whole grains
Some vegetables
Eating some protein at each meal and snack can help to stabilize blood sugars, keep you fuller for longer, and help you meet your total daily protein needs without stressing out about tracking.
Related post: How Much Protein Do You Actually Need?
Dietitian-approved protein shakes
Once again, protein shakes are not a necessity to meet your protein needs. That said, protein supplements may be helpful for those who struggle to meet their protein needs from food alone. As with all supplements, I recommend looking for ones that are third-party tested to assure safety of ingredients and label accuracy.
Here are a few roundups I’ve put together with my favorite shakes and powders.
I’ve also compiled my favorite protein supplements on my Amazon storefront and LTK.
Bottom line - are protein shakes necessary after exercise?
You do not need to consume a protein shake after a workout unless you like to. Many people find that they are a convenient way to get some protein in to help their muscle recover. For optimal muscle recovery, be sure to consume adequate carbohydrates and total calories as well.
What is likely more important than trying to squeeze in a protein shake immediately after exercise is your total protein intake throughout the day. Try to eat a variety of protein sources all day long. Protein shakes only need to be a part of this if you find it difficult to meet your protein needs through food alone.
Did you find this post helpful? Leave your thoughts in the comments below!
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