They’re portable, fill you up and help build muscle. Learn how to make the most of your shake. Getty Images Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD
As a sports dietitian for professional soccer players, I used to shake up at least 30 protein shakes a day for my athletes to guzzle down after practice. But protein shakes aren’t just for the pros. They are a convenient way for anyone to consume more protein.
If you rely on protein shakes for muscle building, managing your weight or workout recovery, you might be wondering: when is the best time to take them? Below, we discuss what factors affect protein absorption, share tips for how to get the most protein bang for your buck and identify the best time to take one based on your unique goals.
Related: What Happens to Your Body When You Take Protein Powder Every Day Factors Affecting Protein Absorption
Type of Protein
The type of protein you choose will dictate how quickly or slowly it’s absorbed by your body. Whey protein stands out on top as the king of fast-acting proteins. But there are different types of whey proteins available. Whey protein hydrolysate is already partially broken down for your body and it can be quickly absorbed. Whey protein isolate and whey protein concentrate follow closely behind in terms of digestion speed.
Next, soy and pea proteins are also absorbed quickly, but not as fast as whey. However, if you’re dairy-free, the plus here is that these are both plant-based proteins.
Last, we have casein, the champion of slow-acting proteins. Research suggests casein can stay in your system for up to six hours after ingesting, providing a slow and steady release of protein. Type of Fluid
The type of fluid used to mix your protein powder can also impact how your body absorbs it. Mixing protein powder with plain water speeds up shake digestion, since there is no fat or additional protein to slow it down. Juice is another speedy mixer for protein powder, since juices are a source of carbs that are […]
The Best Time to Drink a Protein Shake for Maximum Benefits, According to a Sports Dietitian
