While whey protein has won unanimous approval among athletes and bodybuilding enthusiasts, there is one divisive question: should whey be taken before or after training? Some consumers break away from the traditional post-workout shaker to enjoy it before exercise, or even during training.
Is this practice so reprehensible? Can it be detrimental to mass gain and muscle building? We've looked into the possible benefits of consuming a protein powder before your workout, and here's what we can tell you.
Before you start, if you need to take a step back, read our article on why take whey?
How is whey usually consumed?
First and foremost, whey stands out from other protein powders thanks to its high bioavailability. The body will quickly assimilate this nutritional supplement to make the most of the amino acids and BCAAs it contains. This is why whey is so often consumed after training.
In this way, the body will have the precious amino acids it needs to rebuild muscles after muscle catabolism. In this sense, don't be surprised if everyone in the gym pulls out their high-protein powders right after the workout.
Whey therefore seems to be the ideal product for post-workout consumption. Before you even consider the best whey on the market, you may have heard of the famous "metabolic window".
This opens up a few minutes after training, allowing the body to replenish its protein reserves for muscle rebuilding. To date, no study has confirmed the direct benefit of consuming protein immediately after training, at least from an anabolic point of view. So it's not absolutely essential, in our view, to take your whey shaker JUST after training.
At the same time, a study (1) on BCAAs has shown that if these substances are taken before exercise, they reduce the damage sustained by muscles during exercise. Since whey is rich in BCAAs, taking this protein powder before training would not be totally without interest. However, this study was carried out with endurance exercise, so interpretation for bodybuilding is more delicate.
In fact, it's common for top-level trail runners to consume whey during a competition that may require more than 12 hours of effort. Here, the aim is to kick-start muscle repair during the event.
In this way, the athlete spares his muscles while reducing the muscular damage caused by exercise over a very long period of time. Speaking of trails, if you're a running enthusiast, take a look at our article on which whey to choose for running.
Can I still take my whey before weight training?
Despite the study confirming the benefits of BCAAs in pre-training, you'll also find studies extolling the merits of post-exercise supplementation. In short, the scientific literature is contradictory.
The truth is, taking whey before or after exercise makes little direct difference to bodybuilding enthusiasts. In this sport, where muscle hypertrophy and strength are the goal, pre-training supplementation won't give you more volume afterwards, or more strength directly to increase the intensity of your workouts, as is the case with creatine, for example.
When it comes to bodybuilding and strength sports such as crossfit, the timing of whey intake isn't all that important. The most important thing is the total protein dose, over the course of the day and over a long period. You need to supplement your protein intake to provide your body with sufficient amino acids.
Remember that the ideal protein intake is around 2 g/kg/day for mass gain. For effective sports nutrition, you need to take a close look at your diet to calculate the protein supplements you need. And to explore this subject further, check out our articles on how to take whey and our two comprehensive articles on which whey to take for effective mass gain and which whey to choose for drying.
Our advice: although the literature doesn't report any major difference in the time of intake, as a matter of principle, we still recommend taking whey post-workout. In fact, this is a time for calming down, repairing and rehydrating, and allows you to be regular and mentally associate this supplementation with a pleasant moment. What's more, protein digestion during exercise may not be optimal.
That said, if you love taking your protein during training, or before, and you don't have any digestive problems, then stick to your habits. Taking whey is a plus, a comfort product that should suit you and be adapted to you, not the other way round!
What about pre-training supplements for endurance sports?
For endurance sports, the answer is more radical, and post-training supplementation is preferred. This moment of muscle repair, rehydration and glycogen replenishment is crucial for endurance athletes.
What's more, it's not advisable to take before or during a meal, for reasons of digestibility; the body is unable to assimilate proteins properly, and can cause digestive discomfort during endurance exercise.
Unlike body-building athletes, who aim to build mass and need a large, constant supply of protein, the aim of endurance athletes is to recover on the spot, following a specific effort they have just made. Muscle fibers are repaired post-training, when they return to rest. This is when protein intake will be most beneficial for endurance athletes.
You know that sleep plays a crucial role in recovery, and some people fear digestion problems if they consume whey before sleeping. On the contrary, whey is easily digestible and you can consume it after your workout, even if it finishes late.
In addition to more effective muscle repair, by supplying whey and therefore amino acids, supplementation also helps to spare muscles from hydrolysis. Indeed, after intense endurance effort, the body, in response to low blood sugar levels, can break down muscle proteins in order to replenish glycogen stocks.
Good to know: after an endurance effort, whey should ideally be consumed with a little carbohydrate. Protéalpes offers a line of products, the classic range, specially designed to combine rehydration, glycogen replenishment and muscle fiber repair.
It should be noted, however, that in the case of top-level sportsmen and women who are monitored by a dietician, supplementation during or before competitions cannot be ruled out. Certain situations may call for special uses.
[dipi_library_layout id=”987517452″]In conclusion
So when should you take your whey shaker? Before, after or during training? At the end of the day, post-workout consumption of whey always seems to be the most appropriate, for both bodybuilders and endurance sports enthusiasts.
In both cases, you should consume this protein powder after exercise to maximize its beneficial effects, especially if it is accompanied by carbohydrates.
For bodybuilders, however, the advice is less clear-cut, and if it's a habit you've acquired during or before training, already well established and suitable, there's no need to change your routine. Just make sure you're regular. See our article: Should you take whey on non-training days to find out what to do with your rest days.
For endurance sports enthusiasts, we haven't gone into detail on whey dosage. These athletes don't need to reach the 2 g/kg/day protein intake recommended for optimal mass gain. Ideally, if their total intake is already around 1.3 g/kg/day, they need only take 20-30 g of protein after each workout to promote muscle recovery.
Whatever your objectives, a specialist in sports nutrition (dietician, nutritionist...) can help you. This professional can help you dose your whey according to your diet. They can also suggest the best time to consume protein powder, whether you want to promote muscle growth or build up your endurance.
To dig deeper into the subject of sports progress, read our article on the number of shakers to take per day to optimize your recovery.
To find out more :
- Taking whey to lose weight: is it effective?
- Is whey really a dietary supplement?
- Which brand of whey protein do you need?
- Is whey isolate a good pre-workout option?
