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Cheap protein shake powder not only comes with an extra dose of carbs and fats, but also strips away the amino acids vital for muscle growth. Micellar Casein. Research from the University of Missouri-Columbia found adding a scoop to your breakfast porridge or cinnamon pancakes will make you less likely to overeat during the day. One of the benefits Protein shakes before and after using a post-workout shake is that you are using a Protein shakes before and after protein source to fuel the anabolic process in your body. Instead you may wish to include protein powder somewhere else in your diet in your porridge, yogurt or as an afternoon snack as a practical way to boost your protein intake. Try to keep a food diary so you can monitor everything you're consuming. If you are looking to increase muscle mass, studies have shown that having a protein shake before exercise helps maintain muscle mass during training and reduce markers of muscle damage, therefore aiding recovery. Cintineo, H. However, the research found that this anabolic window is longer than 30 minutes and might not even exist at all. What about the pre-workout shake? This is entirely up to you, however, and your reasons for training.