Protein shake: before or after workout?

Protein shakes are a simple and effective way to provide your body with high-quality protein – especially when it comes to supporting muscle building, recovery or strength gains. They are particularly practical if you don't always have the time or opportunity to consume enough protein through your normal diet. But be careful: protein shakes are not a substitute for a healthy and balanced diet.

Important: A shake is not a must – but it is a useful supplement for many training goals. Provided, of course, that the quality is right.

Studies have not found any significant differences in terms of the ideal time of consumption. However, scientists agree on one thing: the body benefits most from protein when it is consumed around the time of training. Whether you drink your shake before or after your workout depends largely on your personal goals and daily routine. The most important thing is to ensure that you consume enough protein throughout the day – ideally 1.2–2.2 g of protein per kilogram of body weight if you exercise regularly.

A protein shake before your workout can give you a little energy boost and at the same time ensure that you have enough amino acids in your blood during exercise.

A protein shake before training can be useful if you...

• ...you want to train on an empty stomach but don't want to start completely without energy.

• ...you want to supply your body with amino acids in advance so that they are available during training.

• ...you train early in the morning and don't have time for a large meal.

After training, muscle regeneration is in full swing – now your body needs building blocks to repair damaged muscle fibres and build new ones. A protein shake immediately after exercise provides quickly usable protein. After training, your body is particularly receptive to nutrients, especially proteins and carbohydrates.

Basically, you can split protein into these types:

• Classic whey protein – rich in BCAA and ideal as a pre- and post-workout shake

• Soy protein – also rich in BCAA and suitable for both before and after training

• Casein protein – tends to be slow to digest and therefore ideal for consumption before bedtime

• Alternative protein sources such as hemp, pea or rice protein – contain BCAA and are quick to digest

The type of protein and its quality are much more important for your training success than when you consume it.

In addition to dietary supplements and protein shakes, you can also meet your protein requirements through natural foods. It is important to choose easily digestible and protein-rich options that provide your body with optimal support, depending on whether you consume them before or after training.

Before your workout, you should choose foods that are easy on the stomach but still provide high-quality protein. However, you should focus more on carbohydrates. Smaller portions eaten 1–2 hours before training are ideal:

• Low-fat quark or cottage cheese with fruit or oatmeal

• Yoghurt (preferably Greek) with honey, nuts or berries

• Eggs or an omelette with wholemeal bread

• Tofu with steamed vegetables and rice

• Turkey breast on wholemeal toast or in a wrap

The combination of protein and carbohydrates not only provides you with amino acids, but also energy for your workout.

After training, your body is receptive and needs high-quality protein to regenerate muscles and support growth. Make sure you eat a balanced meal with protein and carbohydrates:

• Grilled chicken or fish with quinoa or sweet potatoes

• Lentils or chickpeas with vegetables in a curry or stew

• Scrambled eggs or omelette with vegetables and wholemeal bread

• Skyr or Greek yoghurt with banana and nuts

• Tempeh or tofu with wholemeal rice

Tip: After exercise, you can enjoy a larger meal – after all, your body needs nutrients for regeneration and muscle building.

There is no clear-cut ‘right’ or ‘wrong’ answer. Both times are just as valid – and ultimately it comes down to your personal needs and goals:

• Before training, if you need energy quickly, want to maintain your muscles or don't want to train on an empty stomach.

• After training, to optimally support recovery and muscle growth.

The important thing is that you consume enough protein in the form of high-quality amino acids throughout the day, in good quality and in line with your lifestyle. Whatever you decide, your body will thank you with more power, better recovery and better training results in the long term.