Do You Really Need That Protein Shake After Workout? Here’s How Science Works

Previously only used by bodybuilders, sports supplements are now being used by a growing number of people as a regular part of their health and fitness regimen — and the industry is thriving globally. Protein shakes, powders, bars, and pills are being marketed to the average gym-goer as a necessary part of getting in shape.

According to a recent study, more than half of gym goers regularly consume protein supplements as part of their training. However, while protein is a necessary nutrient, these supplements may not be as necessary as we are led to believe.

Protein is a nutrient that we cannot live without. Protein is found in every cell of our body. It is used to build and repair tissues, as a source of energy, and in the production of hormones and enzymes.

However, people may use protein — often in the form of supplements — to help with muscle gain, weight loss, and to optimize workouts by improving performance and recovery.

When consumed as part of an exercise program, extra protein has even been shown to increase muscle development and strength.

For years, scientists have debated how much protein to eat, when to eat it, and whether we should supplement with it (for example, by drinking protein shakes). Depending on their goals, the current consensus points to a slightly higher than normal need for people who participate in intense training.

However, not everyone requires a high-protein diet. A person weighing approximately 70 kilograms (154 pounds) would require approximately 56 grams (around 2 ounces) of protein per day (approximately 0.8 grams of protein per kilogram).

However, experts recommend consuming between 1.4 and 2 grams of protein per kilogram of body weight per day for people looking to improve their fitness and health, build muscle, and recover faster after training. For a 70-kilogram person, this equates to 98 to 140 grams (3.4 to 5 ounces) of protein. This aids in the repair of tissues damaged during exercise and improves recovery.

Lifting weights and eating protein promote a process known as “muscle protein synthesis.” This is a natural process in which new muscle is produced to replace those that have been damaged during training.

Protein consumption before or after exercise is thought to improve the effects of muscle protein synthesis. Protein shakes are commonly consumed after exercise these days, but are they really necessary?

The full muscle effect

Scientists disagree on how much protein we should consume in a single serving. Most experts believe that 20 to 25 grams (0.7 ounces) of protein (the equivalent of one scoop of most protein powders or 100 grams or 3.5 ounces of lean chicken breast) is the ideal amount for increasing muscle protein synthesis.

Anything above this is believed to be used for energy or excreted in our urine.

The “muscle full effect” refers to the point at which our muscles have achieved maximum muscle protein synthesis. The theory is that after consuming protein, muscle protein synthesis increases for about 90-120 minutes before returning to normal.

This is despite the fact that amino acids remain available in the bloodstream, further stimulating muscle protein synthesis.

Some have suggested that the muscle can only use a certain amount of protein in one sitting and that we should allow blood amino acid levels to return to baseline levels before the next meal.

This finding was made while researching whey protein. Whey protein is unique in that its amino acid levels appear and peak in the bloodstream quickly and for a short period of time after ingestion. Whey is classified as a “quick-acting” protein.

However, studies have shown that milk protein (which contains both fast and slow-acting proteins) causes sustained muscle protein synthesis due to slower amino acid release. This calls into question the short-term muscle full hypothesis.

This could imply that the muscle full effect discussed in previous research is only a feature of whey protein, possibly due to its ability to be rapidly absorbed. Furthermore, while amino acid oxidation (the breakdown of amino acids for energy) increases with protein intake above 20 grams per meal, this is not true for all types of protein.

So, eating more than 20 grams of protein in one sitting might not be such a bad idea after all, especially if you eat whole foods instead of whey protein shakes all day.

Experts recommend that most people consume 0.25 grams of protein per kilogram, or 20 to 40 grams per meal, which is slightly more than the amount required to stimulate muscle protein synthesis.

However, muscle building is not the only reason to consume protein. Protein supplements have also been shown to help with weight loss when used in conjunction with a calorie-controlled diet.

Whey protein stimulates the release of hormones that suppress hunger and increase satiety, making you feel fuller and less likely to snack. Whey protein supplementation also aids in muscle preservation during weight loss, which aids in metabolism maintenance.

However, studies have shown that high protein diets without the use of protein supplements are just as effective as those that do, implying that the benefits of protein supplements may simply be that they are convenient and easy to consume.

In fact, high protein diets may be better for overall weight loss. And, perhaps surprisingly, many of the recommendations for muscle gain appear to be prudent for weight loss as well — 1.2 to 1.6 grams of protein per kilogram of body weight per day, and 25 to 30 grams of protein per meal are scientifically supported recommendations, regardless of whether the protein comes from whole food or supplement.

So, do protein supplements really help us get in shape and look good? Most likely not, as experts advise us to consume whole-food sources whenever possible. However, if the protein supplement allows you to meet your daily protein requirements, it is unlikely to harm you.