In most cases, drinking a protein shake on an empty stomach won't do you any harm. It's a good idea to take whey protein after training, as it digests quickly and can help repair and build new muscles soon after. However, it's essential to use quality whey protein without fillers or unnecessary ingredients, as cheap products full of low-quality components can cause temporary stomach discomfort. Whey protein is beneficial for bodybuilders or gym enthusiasts, or anyone who needs more protein in their diet.
This type of protein can facilitate the production of essential amino acids, which actively helps produce new muscle growth and promotes weight loss before or after workouts. Studies have shown that 20 to 40 grams of protein before and after exercise are useful for stimulating muscle protein synthesis (MPS). MPS is a process that produces proteins to repair muscles, and while it's only part of the muscle gain puzzle, it's still important. If you're working out twice a day, some limited evidence has shown that taking hydrolyzed whey may be better for recovery than other forms of whey. This means that if you've just worked out and are about to start working out again, it might make sense to consume proteins that are digested as quickly as possible - a protein shake is digested faster than a bean steak. Depending on the time between the last meal of the day and bedtime, this could mean taking whey protein on an empty stomach.
To avoid digestive problems, look for a product with less than 3 g of fiber per serving when taking whey protein on an empty stomach. Additionally, look for sugar-free protein powder or sweetened protein powder without the use of sugar alcohols. Prolab Advanced Essential Whey Protein is an excellent option to supplement your diet with quality whey first thing in the morning. Hydrolyzed whey is partially broken down by enzymes or acids, so it can be absorbed faster and amino acids obtained a little faster. The nutritional benefits of whey protein and BCAAs can help the body build muscle tissue and maintain lean muscle mass. A whey protein powder shake or prepared protein drink can be part of a general protein-rich breakfast.
I like to use a whey protein powder that is an isolated powder from pure whey (lactose-free) and that has no sugar alcohols, added fiber, or thick gums, such as xanthan gum. Taking a serving of whey protein at breakfast or as a pre-workout meal for a morning session is a smart decision.
