Protein shakes have exploded in popularity. Per a 2023 journal article, the market value for protein supplements (which includes ready-to-drink shakes, powders, gummies, and bars) is expected to hit $10.8 billion in 2030. Despite their high demand, it can be challenging to know the best time of day to drink a protein shake.
If you’re planning to have one, it’s understandable to want to maximize the benefits to get the most for your dollar.
I don’t always eat a ton of meat or beans, so I’ll grab a shake a few times a week in the morning, especially when I know my food intake may be spotty for the rest of the day. But I haven’t paid much attention to when I should have my shake.
According to experts, there is some flexibility regarding the best time to drink a protein shake. However, nailing down the optimal time depends on your goals and overall lifestyle. Here’s what they advise.
Determine How Much Protein You Need
The recommended dietary allowance for protein is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound) for people who maintain a primarily sedentary lifestyle. So, a person who weighs 140 pounds and isn’t highly active would need around 53 grams of protein each day. “However, individuals who are active may require twice that,” says Steven Malin, an associate professor in the Department of Kinesiology and Health at Rutgers University.
Factors independent of your weight influence your protein needs, including whether you’re pregnant or breastfeeding and how much you exercise. The United States Department of Agriculture (USDA) has an online calculator to help you determine your individual protein needs. Just plug in your weight, height, and activity level, and you’ll get a personalized list of recommended dietary allowances for protein and other nutrients.
Malin suggests that people aim to get 20 percent of their daily calories from protein, roughly 60 percent from carbohydrates, and 20 percent from fat to support muscle growth and energy.
The Best Time to Drink a Protein Shake
You can technically have a protein shake whenever you want, says Carmen Ortega-Santos an assistant professor of exercise and nutrition sciences at the George Washington University’s Milken Institute School of Public Health. “There isn’t a specific ‘best’ time to have a protein shake,” she says. “What matters most is your total daily protein intake and how it aligns with your goals.”
Are Protein Shakes Necessary After a Workout?
Your fitness goals can influence the ideal timing for your shake. If you’re trying to build muscle, there is some data to suggest that having a protein shake in the anabolic window or the “critical window”—two hours after you exercise—is most effective for muscle growth, says Malin. He explains that loading up on nutrients like protein at specific times can influence your recovery and ability to build muscle. Consuming protein and carbohydrates can help spark new muscle protein in the body.
But that’s been contested. A 2017 research study examined how protein intake timing, pre- or post-workout, influenced muscle development. Twenty-one young men who previously had one year of resistance training experience were split into two groups. Over a ten-week period, one group consumed 25 grams of protein right before training; the other had 25 grams directly after their workout. The researchers found that men in both groups had similar levels of muscle development.
A review study published in August 2024 analyzed data from nearly 4,000 older adults and found that while protein supplements helped the participants build muscle mass, the timing didn’t matter.
“Over time, research has shown timing has less of an effect when you consume adequate amounts of protein,” Malin says. “So stressing about always having a protein shake after a workout isn’t as crucial as people may think.”
Ortega-Santos agrees; while earlier studies strongly supported the idea that eating protein in the anabolic window was crucial for muscle growth, she says this advice has undoubtedly changed over time. “Taking a protein shake after exercise can still support muscle recovery and growth, but it won’t be enough if your overall protein and calorie intake are low.”
Is It Good to Have a Protein Shake Before or During a Workout?
If you just ate a big meal, having a protein shake on top of that is unlikely to be the best fit for your lifestyle, Ortega-Santos says. But a shake may be a good choice between meals or before a workout. “It’s essential to remember that they should complement your overall nutrition, not replace it,” Ortega-Santos says. She suggests remaining mindful of how much protein you’re consuming each day.
Keep this in mind: protein shakes impact everyone differently, so Malin recommends seeing how you feel after drinking a protein shake before deciding to take them ahead of workouts. “A trick with protein shakes—particularly if consumed with other nutrients—is that it could upset the stomach while exercising,” he says. He adds that that’s especially true if you use milk as the base.
Aside from a dairy base, Malin also recommends being wary of foods that slow down digestion if you plan to take your shake before or during your workout. That includes high-fiber foods, like chia seeds, or foods containing fats, like peanut butter or avocado. “Replacing them with simple carbohydrates, like honey or bananas, is a good option to combine with protein shakes before exercise to avoid potential gastrointestinal distress,” he says.
It’s nice to know I’ve been on the right track; I make my protein shake with powder, frozen bananas, peanut butter, and almond milk. It’s more of a meal, so I’ll often have it for breakfast after I’m done working out.
Is Having a Protein Shake Right Before Bed “Bad”?
Not necessarily. Research suggests that having a bedtime protein shake consisting of just a supplement and water can help your body maintain muscle, promote fat breakdown, and maybe even lower inflammation, Malin says.
Protein shakes made with casein, the main protein found in cow’s milk, may be best before bed. “Casein is metabolized slower, allowing a more progressive protein release throughout the night than whey protein,” Ortega-Santos says. (Whey protein is another protein derived from cow’s milk.)
Overall, Malin says it’s not “bad” to have a protein shake before hitting the sheets. You’ll just want to be mindful of how it fits into your daily nutritional needs. This means you should only toss one back if you don’t get enough protein in your day.
Do You Need Protein Shakes at All?
No. You don’t need protein shakes to be healthy. Ortega-Santos points out that protein shakes are considered ultra-processed foods, which have been linked to a slew of health complications. The supplement industry in the U.S. is also largely unregulated, making it difficult to know if what you’re taking is actually what the label states, she says.
But if you prefer to have protein shakes, the right timing is when it fits into your lifestyle, says Ortega-Santos. That means that it’s best to take a protein shake when you have time and when it fits into your nutritional needs. (Also, if you just feel like enjoying one, it’s totally OK to lean into that urge.)
But Ortega-Santos stresses that protein shakes should complement overall nutrition, not replace it. “A protein shake can help you meet your daily protein goals, but it’s essential to balance it with whole foods that provide other nutrients, including fiber, vitamins, and minerals,” she says. “The key is to use [protein shakes] strategically in the context of your complete meal plan based on your activity levels, health goals, and personal preferences,” she adds.
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