Ever wondered when’s the best time to drink your protein shake? Before you hit the gym or after you’re done sweating? Let’s break it down and find out what works best.
What research says
The timing of protein intake has been a hot topic in fitness circles for years. But recent studies show that the ‘anabolic window’ – the time when protein is most effective – is much wider than we once thought.
A review published in the Journal of the International Society of Sports Medicine found that you don’t need to rush to drink your shake right after your workout. The window for protein intake is actually several hours, not just a few minutes.
Before or after? Maybe both!
The same review suggests that having protein both before and after your workout could be beneficial. They recommend about 0.4-0.5 grams of protein per kilogram of your body weight, split between pre and post-workout.
Jenaed Brodell, a sports nutritionist in the UK, adds, “What’s most important is your total daily protein intake, not just when you have it.”
This is backed up by another study in the Journal of the International Society of Sports Nutrition. It found that any positive effects from protein timing were actually due to increased overall protein intake, rather than the timing itself.
How much protein do you need?
Instead of worrying too much about timing, focus on getting enough protein throughout the day. Research published in the journal Nutrients suggests that for active people looking to build muscle, aiming for 1.6-2.4 grams of protein per kilogram of body weight daily is sufficient.
Meeting your protein target
Hitting your protein goals doesn’t have to be hard. Try these tips:
• Include protein in every meal (eggs, chicken, fish, beans)
• Snack on high-protein foods (yogurt, nuts)
• Use protein supplements if needed
Shake or meal after workout?
While a shake is quick and easy, a meal often provides more nutrients. A study published in the American Journal of Clinical Nutrition found that whole foods may be more effective than supplements for post-exercise muscle building.
Brodell says, “A balanced meal gives you protein, carbs, fats, and fiber – all important for recovery and overall health.”
But if you’re short on time or struggling to meet your protein goals, a shake can be a good option. A study in the Journal of the International Society of Sports Nutrition found that whey protein supplementation can enhance muscle protein synthesis after resistance exercise.
When to drink your shake
If you decide to use protein shakes, consider:
• Your daily protein targets
• Giving yourself time to digest before working out (at least 30 minutes to an hour)
• Not stressing about getting protein immediately after the gym
• Focusing on a food-first approach, using shakes to supplement your diet
The bottom line
The best time for your protein shake? It’s when it fits best into your day. Both pre and post-workout protein intake can contribute to muscle growth. You are free to choose, based on individual factors (i.e., preference, tolerance, convenience and availability), whether to consume protein immediately pre- or post-exercise.
Focus on getting enough protein overall, and don’t stress too much about perfect timing. As Brodell advises, “Listen to your body, find what works for you, and keep consistent with your protein intake and workouts. That’s the key to long-term success.”
Remember, while protein is important, it’s just one part of a balanced diet. Make sure you’re also getting enough carbohydrates, healthy fats, vitamins, and minerals to support your overall health and fitness goals.
