If you train and strive to improve your performance every day, you've probably wondered: is it better to drink a protein shake before or after training? You're not alone, as this is one of the most common debates in the fitness world, and the answer, while it depends on each person and their goal, has a clear scientific basis that's important to understand.
At be levels, we know that good nutrition is just as important as training itself, and that choosing the right time to take your protein can make the difference between a simple workout and a real muscle-building session.
If you have any doubts, take note because we'll tell you everything you need to know to decide when to take protein before or after training , with practical tips and recommendations from our team of nutrition experts that will help you see the light.
Should protein be taken before or after training?
The first thing to understand is the main function of protein , which is to provide the essential amino acids that muscles need to repair and grow after exercise. However, the timing of your intake can greatly influence the efficiency of this process.
The well-known concept of the anabolic window states that muscles are especially receptive to nutrients immediately after exercise . This is why many people choose to drink a protein shake after training, aiming for faster recovery and to stimulate protein synthesis.
However, consuming protein before training can also be a great strategy , especially if it's been a long time since your last meal or if you're going to do a high-intensity workout. In this case, your body will have amino acids circulating in your bloodstream during exercise, which can help reduce muscle breakdown (catabolism).
In summary, there is no single correct answer to the question of whether to take protein before or after training ; the ideal time depends on your habits, your diet, and your type of training.
Protein before training
Taking protein before training can be beneficial if you usually train fasted or haven't eaten in the last three hours . In this case, the body needs readily available energy and amino acids to prevent muscle tissue breakdown.
A protein shake before training can improve performance, maintain muscle mass, and reduce fatigue . Ideally, it should be combined with a small source of complex carbohydrates, such as oats or banana, to provide sustained energy throughout the session.
Be Levels whey isolated protein is an excellent choice right now . Its rapid absorption, low fat and sugar content, and delicious flavor make it the perfect pre-workout supplement, ensuring you won't experience any bloating or slow digestion.
Protein after training
On the other hand, if you want to increase muscle mass or improve recovery, it's best to take protein after training , when the muscles have depleted some of their reserves and need nutrients to repair and grow.
A protein shake after training provides the necessary amino acids to start this process , as well as helping to reduce the feeling of fatigue and subsequent muscle soreness.
Here, whey isolated protein stands out for its purity and high bioavailability , meaning your body will make the most of every gram of protein. Preparing it right after your workout is a quick and effective way to support your muscles and speed up recovery.
When should you take protein—before or after training?
Now that we know the benefits of taking protein before or after training, let's see what the best time to consume it is depending on your goals:
- If you train early and don't eat breakfast, take it before training to prevent your body from using muscle as an energy source.
- If your goal is muscle gain, the ideal time to take protein is after exercise, taking advantage of that metabolic window in which the muscles are more receptive.
- In high-intensity routines or when you train twice a day, you can split the protein before and after training, ensuring a constant flow of amino acids.
The important thing is to maintain an adequate daily protein intake, spread throughout the day. Keep in mind that the body doesn't understand exact minutes, but rather consistency.
Is it better to take protein before or after training?
We arrive at the big question: is it better to take protein before or after training? The most accurate answer is that both times can be good , as long as the total daily protein intake is sufficient and of good quality.
If you're looking for performance, strength, or to prevent muscle loss, taking it beforehand can help you perform better. If your goal is to gain muscle mass or accelerate recovery, taking it afterward will be your best ally. The choice is yours.
At be levels, we recommend adapting your protein intake to your lifestyle and training regimen . What's truly important is choosing a high-quality protein with good digestion and high protein concentration, like our whey isolated protein, formulated to offer the purity your body needs and the flavor you expect.
It's not just about when you have your shake, but also what type of protein you choose and how you incorporate it into your routine . A quality supplement can make all the difference in your results.
