The best time to drink a protein shake depends on your goals, workout routine, and daily protein needs. While timing can help in certain situations, hitting your daily protein target is usually what matters most for muscle gain.
There isn’t one “best” time that works for everyone. Protein shakes can fit into your day before or after workouts, between meals, or as an easy way to boost your protein when whole foods aren’t available.
Research suggests that meeting your total daily protein needs is more important for muscle gain and overall wellness than timing. Once you’re consistently meeting your daily protein needs, timing may offer additional benefits for muscle recovery, performance, and appetite control.
When paired with resistance training, protein helps stimulate muscle protein synthesis, the process your body uses to repair and build muscle.
Research is mixed on whether it’s better to drink a protein shake before or after a workout for maximum results. However, having protein after a workout or throughout the day may be better for avoiding stomach discomfort during exercise.
Here’s what the evidence shows:
- Getting protein after a workout supports recovery and strength: Studies suggest that protein consumed around exercise, especially right after training, may help support muscle recovery and physical performance for both strength and endurance activities.
- But, having enough protein throughout the day may offer the same benefits: Newer research suggests that the so-called “anabolic window” is wider than once believed. Rather than needing protein immediately after exercise, evenly spacing protein intake throughout the day appears to be just as effective for muscle growth, strength, and body composition.
- Whey protein has fast absorption, making it a good choice for before or after exercise: Whey protein digests quickly, meaning you can comfortably consume it before a workout. It also provides all nine essential amino acids. Its rapid absorption may make it particularly helpful after exercise, when the body is primed for muscle repair and protein synthesis.
- Pair protein with carbs before a workout for energy: If you have one to two hours before a workout, having a protein shake with a source of carbohydrates, such as fruit, may help fuel your workout and support performance. Drinking a shake too close to exercise may cause stomach discomfort, especially if it’s high in fat or fiber.
High-protein diets can support weight loss and reduce fat while preserving lean muscle. Protein shakes can be a helpful tool for people who find it difficult to meet their protein needs from whole foods.
When it comes to timing, the most important thing is getting enough protein throughout the day. Adding a protein shake to the meal or snack you struggle with most can be an easy way to help meet your needs.
Protein shakes may also help with appetite control. Research suggests that whey protein can curb hunger for longer than carbohydrates alone, which may help you feel satisfied between meals.
During sleep, your body continues to repair and rebuild muscle. Having enough protein available can help support that process.
While any protein source can be beneficial, casein protein is often recommended at night because it digests slowly. This leads to a steady release of amino acids, which may support overnight muscle recovery, especially when paired with resistance training.
Not all protein shakes are created equal. Here are some tips to keep in mind when choosing the best protein shake for you:
- Consider your dietary needs: If you follow a vegan diet or have a dairy allergy, plant-based proteins like pea or soy can be good options.
- Look for third-party testing: Protein powders that are independently tested can help ensure quality and accurate labeling. You can look for shakes with certifications such as NSF Certified for Sport or Informed-Sport.
- Check the ingredient list: Look for products with simple ingredients and minimal added sugars, flavors, or fillers.
- Choose a brand with enough protein: Choose protein shakes with at least 20–30 grams of protein.
As a rule of thumb, protein shakes should only be used to fill gaps. The majority of your protein should come from whole foods like eggs, poultry, fish, beans, dairy, tofu, and nuts. These whole-food protein sources provide additional nutrients like omega-3s, fiber, and iron that support overall health.
If you have kidney disease, digestive conditions, or other health concerns, a healthcare provider can help determine how much protein is right for you.
