Is It Better To Drink a Protein Shake Before or After Your Workout? See Which Boosts the Benefits
Women over 50 need protein to fuel their active lives, whether they’re hiking trails, swimming or tearing up the pickleball court. Protein shakes can keep your energy up, your muscles strong and more. But is it better to sip a protein shake before or after a workout? We asked a nutritionist and registered dietitian to finally settle the debate. Here, their expert advice on when to drink a protein shake to maximize the benefits and how to choose the right one.
How much protein do women over 50 really need?
We can’t talk about protein shakes without talking about their main ingredient: protein. That’s the whole reason you buy these products, after all. But how much protein is enough?
“The ideal amount is 1.2 to 1.6 grams of protein per kilogram of body weight per day,” says Katherine Maslen, ND, nutritionist and the author of Get Well Stay Well. “For a 165-pound person, this is around 90 to 120 grams of protein per day.”
The amount of protein in a protein shake can vary widely depending on the brand, type of protein powder used and serving size. Generally, protein shakes have between 10 and 30 grams of protein per serving. “Good quality protein powders definitely have a role in helping boost protein,” says Maslen.
The benefits of a protein shake
Here’s how protein can help keep you healthy, especially if you're active:
1. Protein boosts muscle strength
When it comes to muscle repair and growth, protein is crucial. “Protein supports your cellular health by repairing cells and making new ones," says Kylie Bensley, registered dietitian and founder of nutrition company Sulinu. "It’s particularly helpful for building and maintaining muscle mass, especially as you age."
That’s because as the decades go by, research in one medical journal shows we naturally lose muscle mass. Getting enough protein helps counteract this process, maintaining muscle strength and function. This is particularly important for women over 50 to stay active and healthy.
2. Protein increases energy
For many of us, carbohydrates are a go-to for fighting fatigue. And it’s true that they can provide a quick burst of energy. But if it’s sustained energy and tiredness prevention you’re after, you should also prioritize protein.
For one, protein keeps you fuller longer, according to research in the American Journal of Clinical Nutrition. (Being hungry is a real energy drain.) Plus, protein helps prevent energy crashes by keeping your blood sugar stable, found a separate study in the same medical journal.
3. Protein improves bone health
Concerned about keeping your skeleton strong into your golden years and beyond? Protein protects your bones by helping maintain bone density, according to Bensley. It works together with calcium to strengthen bones, which is crucial for preventing osteoporosis — a common concern for women over 50. Maintaining strong bones helps keep you active and reduces the risk of fractures.
Should you have a protein shake before or after a workout?
So now that you know the benefits, when is it better to sip a protein shake — before or after a workout? Our experts agree: Sweat first, then shake.
Laura Hershey, a registered dietitian at protein shake company OWYN, says after a workout is better. “It’s an ideal time to drink a protein shake because the body synthesizes protein after a workout,” she says. Translation: The protein is more easily absorbed and your muscles are more able to use that protein to grow right after a workout.
Bensen agrees, adding “it’s more beneficial to have a protein shake after a workout so the body can immediately use the amino acids, which are the building blocks in protein.”
How to choose a protein shake for after a workout
To get the most out of your protein shake, look for these three things:
1. Check how much protein it has
Bensley suggests drinking something with 25 grams of protein. “That amount has been shown to improve muscle growth.” Maslen and Hershey both like to see a protein content of 20 to 30 grams. One option: Premier Protein Chocolate Peanut Butter Shake, which boasts 30 grams of protein per serving.
2. Consider the protein type
Protein powders are made from a wide variety of protein sources. Both Hershey and Maslen recommend pea protein because it’s plant-based and easy to digest. If dairy is OK with you, Bensley recommends whey. Two picks made with pea protein: Orgain Creamy Chocolate Plant Protein Shake and PlantFusion Complete Protein Cookies and Cream Protein Powder.
3. Watch for added sugar
Maslen encourages people to seek out a sugar-free protein powder. Hershey also says to avoid sugar alcohols and choose a low-sugar or sugar-free protein powder for shakes. One sugar-free option: OWYN Elite Plant-Powered Vanilla Protein Shake.
More ways protein can improve your health:
Women Over 50 Are Going Crazy for Protein Coffee — And Weight Loss Is Only One Reason
Top Doc Shares the Forgotten High-Protein Food Helping Women over 50 Lose Weight
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
Solve the daily Crossword
