When to drink protein shakes?
This question is about Nutrition
Elle Penner, MPH, RD
When combined with a healthy diet, protein shakes are a convenient and cost-efficient way to boost protein intake and meet your nutrient needs. If your goal is muscle repair and recovery, you should drink protein shakes within two hours of exercise [1].
If you struggle to get enough protein at mealtime (or are trying to lose weight), a protein shake can help bridge the gap. Experts recommend aiming for 25-30 g of protein/meal, and while many Americans meet this requirement for lunch and dinner, evidence suggests that protein consumption at breakfast is generally well below the recommended amount [2]. As such, you could drink protein shakes in the morning to fill in the gaps.
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References:
- Kerksick, C., Harvey, T., Stout, J., Campbell, B., Wilborn, C., Kreider, R., Kalman, D., Ziegenfuss, T., Lopez, H., Landis, J., Ivy, J. L., & Antonio, J. (2008). International Society of Sports Nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition, 5(1). https://doi.org/10.1186/1550-2783-5-17
- Heather J Leidy, Peter M Clifton, Arne Astrup, Thomas P Wycherley, Margriet S Westerterp-Plantenga, Natalie D Luscombe-Marsh, Stephen C Woods, Richard D Mattes, The role of protein in weight loss and maintenance, The American Journal of Clinical Nutrition, Volume 101, Issue 6, June 2015, Pages 1320S–1329S, https://doi.org/10.3945/ajcn.114.084038