Before or after training? When athletes should take the protein shake

They are an integral part of the diet for many athletes: protein shakes help to cover the daily protein requirement more easily and thus support muscle building. But when is the ideal time for protein intake?

Protein shakes – or protein shakes – have become a popular training aid for many athletes. They can promote muscle growth and optimize regeneration.

Protein shake before or after training?

According to studies, it doesn’t make much of a difference if you take the shake before or after your workout. Studies have shown that a protein shake after a workout increases the effectiveness of the workout and has a positive effect on the recovery phase. But consumption before training or even during training should lead to greater muscle growth, more strength and better recovery over a longer period of time.

So if you feel fit and efficient with a protein shake before training, then drink it beforehand. If you prefer not to consume anything before exercising, simply consume the shake after exercising.

Important to note: In order to ideally support muscle building, it is much more important to cover the individual daily protein requirement. Protein shakes are just one option.

Integrate sufficient protein into your other diet. Foods high in protein include dairy products, fish, lean meats, eggs, and oatmeal. You can find out more about healthy protein suppliers here.

In addition, not only proteins are crucial if you want to build muscle. Carbohydrates, fats, vitamins and minerals are also important for the body.

How much protein per day is recommended?

According to the German Society for Nutrition, an adult man with a normal everyday diet should consume around 0.8 grams of protein per kilogram of body weight per day.

For a man who weighs 80 kilograms, that’s about 60 grams. Anyone who does intensive sports and wants to build muscles, 1.5 to 2 grams per kilogram of body weight is a good value.