Q&A: how soon after I workout do I need a protein shake?
The anabolic window, or the need to get a protein shake in directly after your workout, is a fallacy to sell supplements.
There is no set amount of time before you must eat or drink a protein shake.
Protein shakes are not superior to real food, and as long as you are getting in a reasonable dose of protein surrounding your workout, the differences in recovery and performance are likely going to be negligible. Personally, I advocate for a meal, including protein, within a few hours before and after training if possible - this can be from a shake or whole food. What should really be considered, is what helps you to feel and perform well. If you are not able to train hard, feel bloated, or lack energy that is going to lead to less productive training sessions and interior results. So, if you feel like having a shake right after you work out to help you to recover, then do it. If you feel like going down on a piece of meat instead, that’s fine too.
Although it is not necessary to have a protein shake after you work out, it can be sound advice. Most people struggle to get sufficient protein, so powders can be a convenient way to make sure you are. It is not necessary, but it can be helpful. The use of protein powders also does not have to be exclusively for after a workout, but they can be used whenever convenient for you as a meal replacement or protein-packed snack.
Regarding the “anabolic window”, logically, just think about this… is it convenient to have a chicken breast and rice or a plate of scrambled eggs in your bag for when you’re done working out? No. If it is pushed that we need to have protein right after we work out that seems to be a perfect time to have a supplement such as protein powder. This is, in my opinion, why there has been such a sense of importance or urgency on the “anabolic window” - to sell you supplements.
Protein powder or not, do whatever you need to do in order to train at your highest level, then make sure when the clock strikes midnight you have gotten sufficient calories/proteins to push you towards your goals. That is what you should focus on for success, not slamming a shake and thinking the rest will take care of itself.
If you are looking for a quality protein powder, I recommend Optimum Nutrition Gold Standard Whey - get yourself some here: https://amzn.to/3hXgmLD
About the author:
Blake Franklin is a Doctor of Physical Therapy who developed a love for training and nutrition out of his struggles. For a guy who had little natural athletic ability and struggled with his body weight from an early age, he had to learn to optimize everything in his power to level the playing field with the genetically endowed. The best players often do not make the best coaches, as they cannot relate to the average person since things come to them effortlessly. The best coaches are born of adversity. Through Blake’s experience, he knows what it’s like to not move well, struggle to build muscle, deal with stubborn body fat, and yet still succeed on the other side. The goal of Kaizen is to give you that same ability. These articles serve to provide insight to help you fast-track years of struggle on my behalf.
The information provided by Kaizen Training and Nutrition is for informational purposes only and is not intended to substitute professional medical advice, diagnoses, or treatment. Always seek advice from your physician or another qualified healthcare provider before taking on any of our training or nutrition advice. Exercise and make nutritional adjustments at your own risk.
More questions about the topic? Email me at kaizentrainingandnutrition@outlook.com, or comment below!
