Should I take a protein shake before or after a workout?

In this short article, we will answer the question “Should I take a protein shake before or after a workout?”, and share with you some healthy protein shake recipes and will demonstrate the ideal time of day to take a protein shake and discuss if it makes you fat.

Should I take a protein shake before or after a workout?

You should take it after the workout. The optimum times for you to drink this supplement liquid are typically for breakfast, immediately following exercise, or just before bed.

After a prolonged fast, a smoothie is a good option for breakfast due to its high protein composition, which aids in the body’s ability to gain lean muscle.

The nutritional makeup of the drink, which also contains vitamins, will promote a favourable protein ratio in muscle tissues, that aids the body in maintaining or gaining muscle.

For breakfast, choose dishes that are high in proteins, fats, and complex carbohydrates. This choice will cause your body to “absorb the contents of the recipes more slowly,” which will also help you feel satisfied for longer.

After the training

After an exercise, your body wants to build muscles, thus the shake will indeed be essential to the process. The beverage will essentially provide the body with the amino acids it requires to develop stronger muscles.

Post-workout, choose dishes that are heavy in proteins plus simple carbs (such as fruits and honey). The hormone insulin is activated by large carbohydrate consumption, which is antagonistic to the other metabolic activity of muscle tissues.

The recovery of muscle tissues will be helped by choosing this choice.

It’s fascinating to note how much protein is consumed right before bed. During sleep, the body primarily produces proteins as it repairs damaged cells. Give slow-digesting proteins that are assimilated throughout the night, including albumin and casein, precedence.

Choose evening entrees that include healthy fats like peanut or almond paste combined with slow-digesting proteins. Carbohydrates should ideally be absorbed gradually, like porridge.

Can you get fat from protein shakes?

No, adding protein shakes to a healthy diet won’t make you gain weight. However, keep in mind that eating too much of any food can result in weight gain. If you consume more calories than your body needs, you run the risk of gaining weight and becoming obese.

Recipes for protein shakes:

As you might expect, making these smoothies doesn’t need a high level of culinary expertise; all you need to do is choose the correct ingredients, throw them in your blender, and presto, dinner is served!

Banana protein shake

Animal proteins and potassium are abundant in a protein vitamin. Additionally, because of its low glycemic index, it is suggested for breakfast or as a pre-workout:

Blend these:

  • 20 grammes of vanilla-flavoured whey protein, 
  • 1 banana, 
  • 1 teaspoon of cinnamon,
  • 2 dessert spoons of oats, 
  • 200 ml of light soy milk or skim milk, 
  • Ice.

Coconut, strawberry, and banana shake

Because it contains so many healthy fats, this vitamin is incredibly creamy. Add the ingredients gradually as some blenders won’t be able to process them all at once.

Blend these:

  • 30g of strawberry-flavoured whey protein, 
  • 1 cup of strawberries, 
  • a half-frozen banana,
  •  240 ml of unsweetened coconut milk, 
  • 1/4 cup of grated coconut.


  1. In this instance, you’ll beat all the components—aside from the grated coconut—until the mixture is homogeneous.
  2. If the mixture is too thick, gradually add water until you achieve the ideal consistency.
  3. When you get to that point, add the shredded coconut and mix for an additional 15 seconds to finish making your shake.

Shake with fruits and spinach.

This dish can be used to swap out meals. Her components are based on a meal that includes three macronutrients and is balanced. Breakfast or pre-workout, if done at least two hours before physical exercise, is the best time to eat.

Blend these:

  • 2 cups of water, 
  • 20 grammes of whey protein, 
  • 2 green apples, 
  • 2 cups of spinach, 
  • 1 frozen banana, 
  • 1/4 of an avocado.
  • Chia – two tablespoons.

How to make it: 

Blend all the ingredients for about 30 seconds. If the consistency isn’t right, add a little water till it is.


In this short article, we answered the question “Should I take a protein shake before or after a workout?”, and shared with you some healthy protein shake recipes and demonstrated the ideal time of day to take a protein shake and discussed if it makes you fat.


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