One of the hardest parts of building muscle is starting a training program. There’s so much to learn, from gym equipment to the right workouts to the nuanced protein “rules” preached on social media. However, all this rigidity does not always work.
When Should I Supplement with Protein After a Workout?
Many fitness enthusiasts and protein enthusiasts say that you should drink a protein shake after your workout and be sure to drink it within an hour. But is it true? This is not the case.
The window of time for post-workout protein supplementation isn’t that narrow, and you can supplement it an hour or two before or after a workout. As long as you supplement protein to fuel your muscles at a certain point in time, you’re fine. The actual timeline is not that strict.
What are the more important factors? The quality of the protein. Experts recommend looking for food sources rich in essential amino acids and leucine – the latter of which can also be used by muscles to provide energy during workouts.
So, yes, you can drink a protein shake before your workout if you want to, or take small sips within two hours of your workout. Translation? You don’t have to rush home with a blender or drink a milkshake in the car.
Protein-Rich Snack Ideas
You can always buy a high-quality protein powder and mix it with your favorite basics. For those who don’t like protein shakes but still want to get essential nutrients, consider one of the following protein-rich snacks:
1. Greek yogurt parfait
- Ingredients: 3/4 cup unsweetened Greek yogurt, 1/2 cup chopped Granny Smith apples, 2 tablespoons, chopped walnuts3
- Protein per serving: 17 grams
- Directions: Sprinkle chopped apples and pecans on top of Greek yogurt and season with ground cinnamon. If you need a crunkerier texture, you can add a few tablespoons of low-sugar granola.
2. Mix dried fruits
- Ingredients: 1 ounce roasted almonds, 4 tablespoons, pumpkin seeds, 5, 1/4 cup raisins, 6
- Protein per serving: 11.28 grams
- Directions: Mix the ingredients in a bowl and enjoy. If you’re craving something sweet, add some dairy-free dark chocolate chunks!
3. Tuna salad
- Ingredients: 1 can of tuna7, 1 tablespoon mayonnaise8, 2 tablespoons Greek yogurt8, chopped celery and red onion, on top of cucumber slices
- Protein per serving: 42.8 grams
- Directions: Mix tuna with mayonnaise and Greek yogurt and serve.
Conclusion
While many people say that you should drink a protein shake right after your workout, you may be taking longer than you think.