TEMPO.CO, Jakarta – Protein shakes, a drink made by mixing protein powder with milk or water, are often consumed by gym junkies to ensure adequate protein and calorie intake. There are, however, controversies over the best time to consume it.
Sports nutritionist Marie Spano stated that protein shakes play a role in weight loss or weight gain, depending on need.
“If you are trying to lose weight, protein is important for satiety and helping ensure you are minimizing muscle loss. If you want to gain weight, ensuring you are getting enough protein will tip the scales a bit so you are more likely to gain muscle,” said Spano as quoted from Livestrong.
Meanwhile, dietitian Juliana Tamayo said that the best time to consume protein shake depends on one’s goal. “For people who want to gain muscle mass, the recommended window for a protein shake is between 30 and 60 minutes after a workout. This is on the idea of the anabolic window, or period after exercise when your body is said to use protein immediately to build muscle.”
However, according to the Journal of the International Society of Sports Nutrition reviewed as of January 2013, consuming protein immediately after exercise does not provide a consistent effect.
“Nutrient timing (the anabolic window) is a myth. When you drink your shake doesn’t make a huge difference when it comes to weight loss or muscle gain,” said dietitian Maddie Pasquariello
The researchers instead discovered that the amount of protein consumed in a day is a more fundamental factor.
Thus, it can be concluded that if you prefer to exercise on an empty stomach, take a protein shake afterward. If you need something to support you to go through the workout, take it before the exercise time. And if you want to consume a protein shake just to get more nutrients in your daily diet, take it any time that works best for you.
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