The timing of protein shake consumption can depend on an individual's goals and preferences, as well as the type of protein supplement they are consuming. In general, there is no clear evidence to suggest that drinking protein shakes after eating is better or worse than drinking them before or not at all.
Yes, consuming protein before breakfast can be beneficial. It can help increase feelings of fullness, regulate appetite, and contribute to muscle maintenance or growth. Consider options like a protein shake, Greek yogurt, or eggs to incorporate protein into your pre-breakfast routine.
If you are trying to build muscle and supplement your protein intake, consuming a protein shake after a meal may be beneficial. If you are trying to control hunger and reduce calorie intake, drinking a protein shake before a meal or as a meal replacement may be more effective.
Research suggests that individuals, particularly older adults, may benefit from consuming a protein supplement like a protein shake before bed.
Can you drink a shake on an empty stomach? In most cases, drinking a protein shake on an empty stomach won't cause you any harm. “If it's a tough workout, try hydrating with water during the workout first and then drink the protein shake after,” says Patton.
The obvious answer is that you slow down and sip your shake as you would any other drink. Here are some of the reasons why chugging your protein shake might be preventing an optimal digestive experience, and what you can do to improve it.
It can Lead to Long Term Health Consequences
It's like having a habit that could affect your body over time. Without exercise, the extra protein from the shakes might not be used well by your body. This could lead to issues like gaining too much weight or not having enough muscle strength.
The Bottom Line
If your goal is to gain muscle post-workout or promote muscle recovery, having it right after your workout is key. If you're using a protein shake to supplement your diet and address protein gaps, drink it whenever your protein intake falls short during the day.
Replacing meals with protein shakes may help you lower your daily calories, which can help you lose weight. But in time you'll need to start eating solid food again. Eating solid food may cause excess weight to return if you don't make smart food choices.
Aim for 20-40 grams protein throughout the day among meals and snacks. Taking whey first thing in the morning as a part of a balanced, carbohydrate containing breakfast can not only help you get a jump start on meeting daily protein intake but might also prevent you from overeating later on that day.
Not taking it at the right time
Make sure that you do not consume protein shakes close to a meal. Similarly, do not consume protein shake hours before or hours after a workout. Usually, the consumption of protein shake within 30-40 minutes of a workout is ideal. You can have it either before or after your workout.
Are protein shakes healthier than meals? Not necessarily. A protein shake can be a healthy addition to a balanced diet, but it should not be the only source of nutrients. A well-balanced meal provides a range of nutrients that are important for overall health.
While protein shakes may contain high protein content, they may lack other important nutrients like fiber and vitamins. In contrast, traditional breakfast meals provide a broader range of nutrients through whole food sources like eggs, fruits, and vegetables.
While you may get some benefits from consuming this complete protein at any time during the day, taking the powder mixed in water, juice or milk first thing on an empty stomach can boost your workout results and your overall nutrition — a smart diet strategy.
“I usually recommend plant-based protein powders that come from pea, rice, sunflower or hemp,” Komar says. “They are typically well-digested by the average person because they have fiber and digestive enzymes.
“Protein helps keep you feeling full,” Maguire says. “So having a protein shake at breakfast — combined with some fruit or complex carbs and healthy fats — makes a complete, balanced meal that provides the energy and nutrition you need.”
You can't build muscle without the exercise to go with it. The body can't store protein, so once its needs are met, any extra protein is used for energy or stored as fat. Excess calories from any source will be stored as fat in the body.
Consuming more protein than the body needs can cause symptoms such as intestinal discomfort, dehydration, nausea, fatigue, headaches, and more. Chronic protein overconsumption can also increase the risk of conditions such as cardiovascular disease, blood vessel disorders, liver and kidney issues, and seizures.
If your goal is to build muscle mass, mixing protein with milk is a better option. For those looking to limit their calorie intake, water is recommended. However, if you love the taste and texture of protein shakes with milk, then you may consider sticking to that, even if you're restricting calories.
In terms of seeing visible results, it's important to be patient. Building muscle is a slow process and requires consistent effort over an extended period of time. Depending on your starting point, it can take anywhere from a few weeks to several months to see noticeable changes in muscle mass.
How much protein do I need a day? The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements.