Protein powders and pre-workouts are two of the most popular supplements in the fitness community. While these two supplements often share some ingredients, they serve two distinct purposes.
Pre-workout products are developed to optimize your training, while protein shakes provide the essential building blocks your body needs to build bigger, stronger muscles. Pre-workouts are designed to boost energy levels and improve your performance in the gym, while protein powders provide essential nutrients that help to speed up recovery.
Figuring Out If Protein Powder Or Pre-Workout Supplements Are Suitable For Your Goals
This article will go over the main benefits of protein powder and pre-workout supplements and their differences.
1) Protein Powder
Reputable protein powders contain the nine essential amino acids, which are the building blocks of muscle tissue. Your body can’t build new muscle tissue if you’re deficient in any of these essential amino acids.
Dairy-based protein powders are the most common variety and often contain casein, whey protein isolate, or whey protein concentrate.
There are also plant-based protein powders for those who don’t consume dairy products. These products often have ingredients like soy, peas, and rice to provide essential amino acids. Protein powders deliver anywhere between 20 to 50 grams of protein per serving.
Protein shakes have gained popularity in the last few decades thanks to their convenience, typically a matter of mixing the powder with water, and the drastic improvements in how these products taste. The first generation of protein shakes required serious willpower to gulp them down, but protein shakes today are available in many delicious flavors.
The best times to consume a protein shake are right before, during, or after your workout. Research shows that people who consume protein during these periods often have more muscle growth than those who wait a few hours before consuming protein.
Some of the benefits of supplementing with protein powder include:
- Improves Workout Performance: Supplementing with protein powder helps ensure your body gets all the protein needed to recover from your workouts and build stronger muscles. Studies show that athletes, like martial artists, and those looking to gain muscle mass should aim for about 1.5 to 2 grams of protein per kilogram of body weight daily. Your muscles getting stronger over time will also allow you to get more out of your workouts.
- Promotes Muscle Growth: Protein powders are typically complete proteins, meaning you get all the amino acids your body needs to build new muscle tissue. Getting all these amino acids from your diet can be challenging for vegans and vegetarians since most plants that are rich in proteins aren’t complete proteins.
- Serves As A Quick Meal: While anyone can get all their protein from their diet if disciplined enough, these meals usually require more preparation than adding powder into a shaker and some water. Some athletes, like bodybuilders, must eat five or six times daily to keep their bodies in an anabolic state. Replacing a few meals with protein shakes makes life a lot easier for them.
2) Pre-Workouts
These supplements give you more energy to lift heavier weights and train longer. Many of these supplements also contain ingredients that help you stay focused during your workouts.
Pre-workout supplements often contain stimulants like taurine and caffeine to boost energy and focus. Some of these supplements can lead to side effects like an elevated heart rate, so anyone with cardiovascular issues should consult with a doctor before taking pre-workouts.
Pre-workout supplements also typically contain ingredients that help with blood flow and athletic performance, like L-arginine and creatine. Pre-workouts often take about 20 minutes to kick in, but many people report feeling less tired during their workouts after taking some.
Some of the benefits of taking pre-workout supplements include:
- Delays Muscle Fatigue: Some pre-workouts contain ingredients, such as beta-alanine, that have been proven to improve stamina by slowing down the buildup of lactic acid in muscle tissues.
- Improves Power Output: Many pre-workout supplements contain ingredients that increase your power output, allowing you to get a few more reps or lift heavier weights.
- Improves Blood Flow: Pre-workouts often contain ingredients like L-citrulline, which increases the body’s production of nitric oxide, which helps widen blood vessels. Improved blood flow leads to more oxygen and nutrients being delivered to your muscles, allowing you to work out for longer periods.
Protein Powder Vs Pre-Workout: Which Is Right For You?
Either supplement can play a crucial role in your fitness journey, depending on your goals. This isn’t a zero-sum game where you must choose one or the other.
Pre-workout supplements are for anyone who wants an extra boost to help power them through their workouts. These supplements usually help reduce fatigue while increasing your focus as you train. You don’t need to take a pre-workout every time you train; you can save it for days you need a little boost because you’ve had a hard day at work or didn’t get enough sleep the night before.
Protein powders are excellent for athletes and those looking to build muscle mass. These shakes contain all the essential amino acids your body needs and don’t require much preparation.
While you should always look to get most of your protein from your diet, you might not always have the time to make your meals. Protein shakes allow you to get as much as 50 grams of protein without dealing with the fullness you get with a full meal. You can sip your protein shake as you drive home after your workout or between gym stations. You can’t do that with a regular meal.
Take Your Workouts To The Next Level With Pre-Workouts And Protein Powders
Making pre-workouts, protein powders, or both a part of your diet can get you more results from your workouts. Pre-workouts will ensure you have enough energy to power through your workouts, while protein shakes provide the essential amino acids your body needs to recover and build stronger muscles.
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