Many people prefer to consume whey protein shakes on an empty stomach as a matter of personal preference. Whey protein supplements of good quality are minimal in calories, and some products have very little sugar, fat, or carbs. As a consequence, you get a low-calorie breakfast that fills you up and keeps you fuller for longer than a carbohydrate- and sugar-heavy cereal. You may receive all the energy you need without the additional calories by replacing breakfast with a whey protein drink.
Another advantage of eating whey protein on an empty stomach is that it is a liquid type of nourishment quickly digested and absorbed. Before an exercise, drink a protein shake to get a solid supply of energy without the pain of an overfull or bloated stomach. Furthermore, some people use whey protein supplements before meals to help them control their appetite and eat less. According to recent research, this can be a useful tool in a weight-loss regimen.
What Exactly Is Whey Protein?
Milk has two major proteins: whey and casein. It’s the liquid that floats on top of a yogurt container. Researchers later found its significance after it was frequently wasted during the cheese-making process. It’s now sorted and dried into a powder that may be used in smoothies or baked items.
Look for whey protein that doesn’t include a lot of additives. Check the nutritional label to ensure there are no additional carbs, chemicals, or refined sugar in the product you’re buying.
Whole protein sources, such as meat or fish, provide additional vital elements that support excellent health, according to a report published in Nutrients in February 2018. Adding a serving of whey protein powder to your regular protein consumption from whole foods is an easy method to add 25 to 50 grams of protein.
Just keep in mind that whey protein should be used as a supplement to whole-food protein sources. It’s convenient, especially when you need a quick breakfast on the run, but it shouldn’t be your only protein source.
Is It Safe to Consume a Protein Shake on an Empty Stomach?
“There’s no reason you shouldn’t have one first thing in the morning,” Maguire adds. If you’re drinking a protein shake for breakfast, though, you might want to go a step farther than simply combining protein powder with water. Maguire proposes topping it with fruit, nut butter, yogurt, oats, or seeds to make it a full meal.
“Protein keeps you feeling full,” explains Maguire. “Having a protein shake for breakfast, together with some fruit or complex carbohydrates and good fats, is a complete, balanced meal that gives you the energy and nourishment you require.”
Should You Drink a Protein Shake Before or After a Morning Workout?
If you like early exercises, you might be wondering if you should drink your shake before or after. What is the solution? Whatever is most convenient for you.
“The jury is still out on whether protein or certain amino acids — protein’s building blocks — ingested before exercise can aid post-workout recovery,” Maguire adds. However, because digestion and activity don’t often mix, it’s a good idea to wait for an hour or two between your shake and your workout.
When it comes to protein scheduling, the overall daily consumption may be more important than the way you organize your protein consumption around activity.
When Should You Drink a Protein Shake?
When it comes to when you should consume your protein shake, it partly relies on when you work out. The best times to consume your protein shake are first thing in the morning, just after you wake up, and then right after your workout.
What are the benefits of drinking a protein shake first thing in the morning? When you wake up, your body has normally been inactive for 6-8 hours, and you haven’t received any sustenance (including protein) for that period. Muscles begin to break down in the absence of protein to provide energy for the body.
A high-protein breakfast can help develop muscle while also providing energy to the body, reducing muscle breakdown before it begins. This protein will also assist your body in preparing for your next workout, followed by another protein drink (preferably 30-60 minutes after).
If you’re a bodybuilder or a gym rat, or if you just need additional protein in your diet, whey protein is a good option. Whey protein can also help you lose weight by filling you up with a small number of calories.
Does Whey Protein Help You Lose Belly Fat?
Years of study touting whey protein as a helpful supplement for muscle growth and repair were reaffirmed in a report published in the September 2018 edition of Frontiers in Nutrition. After a strenuous workout, people who drink whey protein have a faster recovery rate than those who take only carbs. Whey protein, according to experts, can be especially useful for athletes who engage in high-intensity, explosive sports.
Whey protein supplementation promotes whole-body muscular development and has the potential to aid recovery after a rigorous session of strength training, according to a new study published in the July 2017 edition of Nutrients.
According to a study published in the Journal of Food Science in March 2015, whey protein is a superior protein source due to its quick digestion and amino acid concentration. Whey is also beneficial for preserving muscle mass as you get older because of these properties. Resisting sarcopenia, the natural loss of muscle that happens as people age, may aid in the prevention of chronic diseases, the maintenance of functioning as people age, and the improvement of quality of life.
Whey protein is one of the highest-quality proteins available, and it can drive protein synthesis — or growth — more effectively than soy and casein.
How to Use Whey Protein
The “ideal” timing to ingest whey protein to maximize its muscle repair and development effects is a point of contention. While it was formerly thought that whey protein should be consumed within a 30- to 60-minute window following a workout, a study published in PeerJ in January 2017 discovered that the optimal protein consumption period might be as long as several hours before and after exercise. Whey protein may be consumed before or after an exercise to get equivalent muscular gains.
While whey protein may be beneficial at any time of the day, taking a serving for breakfast or as a pre-exercise meal for an early morning workout is a wise option. You’ve been without food for some hours. Whey protein contains a wide range of amino acids that help to feed muscles and improve workout effects.
Does Drinking Protein Shake On An Empty Stomach Promote Muscle Building?
When you eat whey protein first thing in the morning before exercising, the amino acids will be ready when you begin to damage your muscle fibers. Your body does not need to wait for you to refuel before it can begin the mending process.
When paired with a challenging activity, protein supplementation can improve muscle growth and physical performance, according to a review of data published in Sports Medicine in January 2015. This indicates that whey protein can help you grow more muscle mass if you combine it with regular weight exercise.
Even if you don’t have a full exercise planned, a dosage of whey protein first thing in the morning on an empty stomach might keep you pleased. According to a March 2018 study published in Nutrients, eating a high-protein diet improves satiety and appetite management. You receive a low-calorie, satiating breakfast when you pick whey protein with no added sugar or fillers.
You may also work out while fasting and then consume whey protein right after that. This can help you feel full and lower your overall energy intake for the day without affecting your lean muscle mass maintenance or development. In November 2016, research published in the European Journal of Nutrition found that ingesting whey protein after a resistance exercise session lowers subsequent calorie consumption. The researchers believe it might be useful in assisting people in sticking to a low-calorie diet for weight loss.