{"id":7837,"date":"2023-08-14T17:23:44","date_gmt":"2023-08-14T17:23:44","guid":{"rendered":"https:\/\/www.suppleam.com\/a-protein-shake-before-during-or-after-training\/"},"modified":"2023-08-30T18:19:02","modified_gmt":"2023-08-30T18:19:02","slug":"a-protein-shake-before-during-or-after-training","status":"publish","type":"post","link":"https:\/\/www.suppleam.com\/en\/a-protein-shake-before-during-or-after-training\/","title":{"rendered":"A protein shake before, during or after training?"},"content":{"rendered":"\n

Get the most out of your protein shakes<\/a>! Discover the optimal time to drink a protein shake<\/a> for maximum effectiveness. Sports dietitian Angela Oosterling shares insights about timing, intake and the use of vegan protein shakes before, during and after training.<\/p>\n\n

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Written by A.L. Oosterling BSc sports dietitian, NSCA-CPT, ISAK anthropometrist<\/p>\n\n

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what are proteins good for?<\/h2>\n\n

Proteins are the building blocks of the body. They are essential for building and repairing muscles and cells, supporting the immune system and producing enzymes and hormones.<\/p>\n\n

What are protein shakes good for?<\/h2>\n\n

Protein shakes<\/a> are a convenient way to increase your protein intake. This can be especially useful if you have an increased protein requirement. For example, when you’re active, want to build muscle mass, lose fat mass, are getting older or eat a lot of plant-based foods. Healthy people of all fitness levels and diverse goals use protein shakes to increase and support protein intake. Protein shakes are especially popular among people with a more active lifestyle and a busy work life. <\/p>\n\n

Protein shakes<\/a> provide higher and concentrated amounts of protein, without large amounts of carbohydrates and fats. Proteins contain amino acids, the essential building blocks needed for muscle recovery. <\/p>\n\n

A protein shake before, during or after training? Timing of<\/strong> protein shakes<\/a><\/h2>\n\n

When is the best time to drink a protein shake<\/a>? The timing of protein shakes<\/a> depends on individual preferences, tolerance, training goals and type of training (e.g. endurance training (cardio) vs. strength or resistance training. In this article we will dive deeper into this topic and give you clear guidelines on when to get the most out of your protein shake.<\/a><\/p>\n\n

A protein-rich meal before or during training<\/strong><\/h3>\n\n

Eating a protein-rich meal justbefore or during training<\/em> can be inconvenient and can even negatively affect intensive training. The body quickly needs more energy during a workout and proteins (but also fats and fibers) are not quickly processed into energy. This is partly because proteins (especially in combination with fats and fibres) can cause delayed gastric emptying and partly because it is very complex to quickly turn proteins into energy. It’s not an efficient process <\/p>\n\n

The body quickly needs more energy during a workout. The higher the intensity of the training, the more important this fast energy supply becomes. This is the case, for example, with endurance training such as running and high-intensity (interval) training such as spinning, crossfit and boxing. The body cannot process proteins fast enough<\/strong> and convert them into energy (fuel). The digestion of proteins and fats is slower than, for example, the digestion of simple carbohydrates. A complete protein-rich meal just before intensive training and during intensive training can therefore cause gastrointestinal complaints. This is why us sports dietitians do not recommend a large meal just before an intensive workout, but rather advise eating the last large full meal 2-4 hours in advance.<\/p>\n\n

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A protein shake<\/a> before or during strength training\/resistance training?<\/strong><\/h3>\n\n

You have to remember this: for building (and maintaining) muscle mass, the total amount of protein that comes in daily is the most important. But if you want to build<\/em> muscle mass as efficiently as possible<\/em> (or want to maintain<\/em> it in times of lower kcal intake), the next step is to look at the timing and distribution<\/em> of protein intake. Our muscles are particularly receptive to muscle building and the muscle-repairing properties of proteins around<\/em> our (strength\/resistance) training sessions. It’s therefore interesting to set up a protein strategy around training. These “protein strategies” become extra important in times of less kcal intake to lose weight in a targeted way while retaining as much muscle mass as possible (also known as *shredding). The lower the kcal intake, the more protein you need to maintain your muscle tissue. If there is not enough protein, your body will (to a larger extent) break down its own muscle tissue and convert it into energy. <\/p>\n\n

Taking extra protein and amino acids before and during exercise can be very beneficial because of protein’s muscle-building signals. High quality protein shakes can be a useful tool for vegans and vegetarians because of the extra dose of protein with higher amounts of essential amino acids. High-quality protein shakes can also be beneficial for people who prefer not to eat before a workout. For example because of:<\/p>\n\n