5 Delicious Pre-Workout Smoothies You Need to Try

If you are looking to increase muscle mass, studies have shown that having a protein shake before exercise helps maintain muscle mass during training and reduce markers of muscle damage, therefore aiding recovery.

Since protein contains calories, consuming too much can actually make losing weight more difficult — especially if you drink protein shakes in addition to your usual diet, and you’re not exercising. The average adult needs 46 to 56 grams of protein a day, depending on weight and overall health.

However, research suggests it doesn’t matter whether you drink a protein shake before or after your workout. Interestingly, your total daily protein intake is what matters most. While protein shakes around workouts and between meals are helpful, make sure you’re getting enough throughout the day.

However, even if you are consuming protein shakes and not working out, it doesn’t mean you’ll gain weight. You’ll be burning fewer calories and consuming more, so it’s certainly more likely, but as mentioned: weight loss is a simple matter of burning a higher number of calories than you take in each day.

• “The Pro Athlete” 2 cups arugula. ½ cup beetroot juice.
• “Power Punch” (Gluten Free) ½ cup blueberries. 1 cup spinach.
• “Fiber Kick” (Vegan) 1 cup arugula/spinach blend. ½ cup unsweetened almond milk.
• “The Cure All” ½ cup mint leaves.
• “Maintain and Sustain” ½ cup blueberries.

To stay well hydrated for exercise, the American College of Sports Medicine recommends that you: Drink roughly 2 to 3 cups (473 to 710 milliliters) of water during the two to three hours before your workout. Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout.

In addition to promoting weight loss and rounding out your diet, drinking a protein shake first thing in the morning may be especially beneficial for your workout routine. Protein is necessary for tissue repair and muscle growth and can help your body recover after an intense workout ( 9 ).

Fitness enthusiasts often recommend taking a protein supplement 15–60 minutes after exercise. This time frame is known as the “anabolic window” and said to be the perfect time for getting the most out of nutrients like protein ( 16 ).

Protein is necessary for muscle repair and growth. For this reason, many people consume protein supplements in the form of shakes along with their workouts. However, the optimal time to have a protein shake is a hotly debated topic. Some believe it’s best to drink a protein shake before a workout, whereas others argue that after a workout is ideal.

Amount. “Muscle & Fitness Hers” magazine recommends consuming around 20 grams of protein no more than 30 minutes before you begin your workout. The magazine recommends pairing the protein with 30 grams of carbohydrates that get digested slowly, for example, a cup of oatmeal or a medium-sized apple.

Try a yogurt smoothie or whey-based protein drink. Both types of protein are low in fat and are easy on your digestive tract. Low-fat cheese is a good source of protein for post-workout recovery. Whatever protein you choose, aim for approximately 20 to 25 grams of protein.

As for what time of day to drink your protein shake, this partially depends on when you workout. The most effective times for drinking your protein shake is first thing in the morning after you wake up, and then again immediately following your workout.