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Zuletzt aktualisiert am 29.04.2026
Do you sometimes wonder why everyone at the gym drinks protein shakes? The answer is quite simple: Protein contributes to the growth and maintenance of muscle mass. However, it's not always easy to access high-quality protein sources in everyday life – often we don't have enough time, are on the go, or simply don't have the energy to prepare a proper meal. We've all been there, right?
Protein shakes can help meet protein requirements. However, especially for physically active people, the question often arises: Protein shake before or after training Or completely independent of sports? What's best?
Today we'll get to the bottom of this question so that you can optimally supply your body with protein in the future and achieve the best results during training.
Your knowledge to go: Protein shake before or after training?
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Protein shakes can be used before and This can be useful after training, since Proteins contribute to the maintenance and growth of muscle mass.
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However, what's more important than the timing of your protein intake is that you meet your daily protein requirements.
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When choosing protein shakes, look for a high protein content (around 70%). %), a complete amino acid profile and a short list of ingredients.
Proteins: Why are they important?
Why exactly are proteins important again? Proteins are among the three macronutrients and have diverse functions in the body. Proteins are therefore involved in almost everything. They are especially popular among athletes and... Many physically active people drink protein shakes before or after training.
Protein shakes in sports – benefits
What are the benefits of protein shakes? Proteins are important in sports because they are essentially the building blocks of our muscles. An adequate supply of protein – both in terms of quantity and quality – is crucial for athletes because Protein contributes to the growth and maintenance of muscle mass. And that's what we all want, right?
How does it work? Training stimulates muscle protein synthesis. This simply means that the body uses amino acids to build new muscle. For this to work smoothly, you need amino acids. Remember: proteins are made up of amino acids. So we need to make sure we supply our bodies with plenty of protein through our diet.
A little tip: Even more important is that you train regularly and effectively. Otherwise, even the highest protein intake won't help. So, unfortunately, a daily protein shake isn't enough; otherwise, I'd already be a top athlete.
Furthermore, current studies are investigating the relationship between protein shakes before or after training and the regeneration or Sore muscles. Cool, right? Unfortunately, from a scientific point of view, there are still many uncertainties and we don't yet know 100% what proteins can really do.
In summary: Proteins are important, and an adequate supply of high-quality proteins has many benefits for us and our bodies.
Protein shake before or after training – or during?
So, we now know that we definitely need protein and that protein shakes can help us meet our protein needs quickly and easily. Everything's clear so far, right?
However, the question of when is the best time to drink a protein shake is coming up more and more frequently.Should I take it before exercise, during training, or relaxing afterwards? Or does it not matter? Protein is protein, no matter when you consume it, right?
Well, it really depends on who you ask. Research teams and studies unfortunately don't quite agree on this. While some studies show that the timing of intake doesn't matter, others prove that... timing It definitely plays a role and can even have a major influence on the training effect!
Let's take a look at the different options: protein shake before or after training – or even during?
Protein shake before training
On the way to the gym, I quickly grabbed a... Chocolate Protein Shake Drink? Sounds good.
It is recommended to consume protein approximately 60-90 minutes before training. Figuratively speaking, protein shakes before training are meant to... Muscle protein synthesis to really get things going. Many combine Also, proteins and carbohydrates as a pre-workout meal!
But beware: Some people find a shake before training hard to stomach!
Protein shake during training
Is the answer to the question“Protein shake before or after training?” or perhaps “during”? Following the motto: Shake One hand in one, dumbbell in the other?
Protein shakes during training are generally only necessary during very long and simultaneously very intense workouts.
They also don't lead to directly building more muscle or suddenly making you 10 times stronger and enabling you to set new records. That's a shame.
Protein shakes during training don't seem to do any harm, but they don't drastically help either. So you can continue to share your protein shakes with your gym buddies. Refreshing Clear Protein Make them jealous!
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By the way, it's also extremely important to drink enough water while exercising. So maybe a water bottle in one hand and a dumbbell in the other?
Protein shake after training
Regarding the question of whether mWhile it's generally recommended to drink protein shakes before or after training, consuming a protein shake after training is probably the best option. The variant that most of us are most familiar with. But honestly: A protein shake after jogging tastes absolutely heavenly!
From a scientific point of view, there are two camps here – as if it weren't complicated enough already!
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Protein intake in the first 2 hours after training is important.
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It's not the first 2 hours, but the next 24 hours (or even longer) that are relevant.
The reason for these two camps is that it was long thought that proteins only had a relatively short so-called anabolic window This applies after training. Specifically, the majority of muscle growth occurs in the approximately two hours following a workout. Therefore, it has always been recommended to consume protein as soon as possible after training to support this process. Muscle building to promote it. However, more recent studies show that this is not the case. Instead, muscle protein synthesis (and thus ultimately muscle growth) is said to be running at full speed in the 24 hours following training and can be positively influenced throughout this entire period.Where does the truth lie? We don't know yet.
However, it is certain that proteins are generally important after training, regardless of exactly when they are consumed.
Incidentally, some studies suggest that it can be beneficial to consume easily digestible proteins immediately after training to saturate the body with protein as quickly as possible. Athletes hope this will lead to a rapid start to muscle protein synthesis. Hooray! Later in the day, you should choose proteins that are more difficult to digest. The idea behind this is that these proteins are made available to the body gradually overnight.. But even this – surprise – is not supported by all studies.
What is best?n: Protein shake before or after training?
Should we drink our protein shake before or after training? As you can see, this isn't so easy to answer – research is divided, and many studies come to different conclusions. Neither option is truly better or worse than the other.
Currently, it seems that it is probably less important, When you drink your protein shake, but rather, that you do it (or in other ways) that you consume enough proteinHowever, it is definitely advisable to pay attention to your protein intake and consume protein around your time at the gym or on the running track.
Our tip: Ideally, spread your total protein intake into small portions throughout the day and include protein with every meal. You can also give your muscles an extra serving of protein before or after your workout. This way, you'll be well-nourished and create the best foundation for your training!
Wondering how much protein you should consume? That's a whole other topic! There's no fixed protein requirement that applies to everyone. Instead, each of us needs a different amount of protein, depending on factors like age and activity level. If you'd like to find out how much protein you need, you can read our article "How much protein per kg: Optimal requirements for health and fitness"Read more."
Whether you drink your protein shake before or after exercise If you're going to buy one, you should definitely pay attention to good quality! Let's take a closer look.
Protein sources – the best protein shake
Now we know whether we should drink our protein shake before or after training (or not), but the question of which proteins are best remains. Don't worry, we have the answer.
First things first: Although we've been talking about protein shakes, you can of course also meet your protein needs through foods like legumes, etc.! You don't necessarily have to rely on shakes or Protein bars fall back on – such products simply make things easier for you adequate supply with proteins in everyday life.So, if you prefer, you can also have a delicious Lentil Dal Take it with you to the gym!
Whatever you ultimately decide, always make sure your food or protein products are of good quality:
Your products should…
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a possible complete amino acid profile have (or you combine different products with different amino acid profiles to give it a little boost)
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in any case indispensable (= essential) amino acids contain – unlike the dispensable (= non-essential) amino acids, your body cannot produce these itself (in sufficient quantities).
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ideally also more valuable nutrients such as dietary fiber
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one if possible short list of ingredients have
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a high protein content have – sure ;)
We don't mean to brag, but we have a practically perfect protein powder, fantastic bars and more for you in our Shop for high-quality protein products, that provide you with vegan protein. Why not drop by and really get your training off to a great start!
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Conclusion: What should you pay attention to?
Wow, that was a lot of information about when to drink protein shakes and whether protein is more beneficial before or after exercise. To summarize: The timing Protein shakes seem to either be not that important It might not be as expected, or it depends on many different factors which time is best for whom. But what's important is that you definitely... You cover your daily protein needs! Whether you deWhether you drink your protein shake before or after your workout is entirely up to you. Try out different times and let us know how it goes! What works best for you and your daily routine?
Do you want to read on? In the next article we will explain whether Magnesium before or after exercise better. And in this article you will learn, what you should eat before exercising.
literature & Sources
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Carlsohn, A. (2016). Influence of Proteins on Muscular Regeneration Following Exercise. In: German Journal Of Sports Medicine, 39(3).
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German Nutrition Society e.V. (DGE) (2021). Selected questions and answers about protein and essential amino acids. https://www.dge.de/fileadmin/dok/
healthy-nutrition/faq/DGE-FAQ
-Protein-2021.pdf -
König, D. et al. (2020). Position of the working group sports nutrition of the German Nutrition Society (DGE): protein intake in sports. In: German Journal Of Sports Medicine, 71(7-8–9).
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Raschka, C. & Ruf, S. (2022). Protein intake recommendation. In: Raschka, C. & Ruf, S. (2022). Sport and nutrition. Scientifically based recommendations, tips and nutrition plans for practice. 5th edition.
Do you have any questions? Then feel free to write me a message. Mail - I look forward to hearing from you! :)
The information shared in this article does not replace individual medical or nutritional advice.
