Research suggests it doesn’t matter whether you drink a protein shake before or after your workout. Other factors, like your daily protein intake, may matter more.

Protein is necessary for muscle repair and growth, alongside a balanced diet.

For this reason, many people consume protein supplements in the form of shakes along with their workouts.

However, the optimal time to have a protein shake is a hotly debated topic. Some believe it’s best to drink a protein shake before a workout, whereas others argue that after a workout is ideal.

This article explains whether it’s best to have a protein shake before or after your workout.

This article is Day 4 of Healthline’s 7-Day “Gut Check” Protein Balance Challenge. Follow along to discover simple ways to increase your daily protein intake and improve your gut health.

Missed a day? Catch up with Day 3: Plant-Based Protein Sources, or continue on to Day 5: Protein Powders Explained.

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The U.S. Dietary Guidelines for Americans (DGA), 2025–2030, recommends getting 1.2 to 1.6 grams (g) of protein per kilogram (kg) of body weight every day. That’s about 0.54 to 0.73 g per 1 pound (lb) of body weight.

By contrast, the National Academy of Medicine sets the Recommended Daily Allowance (RDA) for protein at 0.8 g per kg of body weight, or 0.36 g per lb of body weight. However, the RDA is the estimated amount of a nutrient a person needs to avoid a deficiency. It doesn’t specify the amount needed to optimize body composition or health. Also, it was last updated in 2005, so it doesn’t account for more recent research findings. Many studies report that the protein RDA is not enough to support general health or muscle recovery and growth.

In fact, research suggests that many people, including those who routinely strength train, may need the top range of the DGA 2025–2030 protein guidance of 1.6 g per kg (0.72 g per lb) to support muscle recovery and growth.

For a person weighing 150 lb (68 kg), this amounts to at least 109 g of protein per day.

To optimize your results, try to spread this amount over 3 to 4 meals, consumed every 3 to 4 hours.

A protein shake can be a good option between meals, either as a snack or around your workout. Protein powders typically contain 20 to 30 g of protein per scoop, depending on the product.

Summary

People who exercise regularly need more protein to support muscle recovery and growth. Consume your protein at equally spaced times throughout the day to maximize results.

Many people believe that drinking a protein shake within 30 minutes of exercise will maximize their gym results. This 30-minute window, commonly known as the “anabolic window,” stems from research suggesting that there is a short period during which your body uses protein more effectively, helping to build more muscle.

A 2025 meta-analysis of previous studies concluded that supplementing with protein and carbs right after exercise may help with post-workout recovery. However, the study didn’t measure changes in muscle growth.

Other studies suggest that the anabolic “window of opportunity” is much longer than 30 minutes and may not be limited to solely after exercise.

Still, a 2018 literature review reported that any benefit of protein timing for muscle growth is relatively small, and that your overall protein intake matters more. It suggested that the anabolic benefits may last up to 6 hours, rather than 30 minutes.

Summary

It was previously believed that protein had to be consumed within 30 minutes of a workout for your body to use it. Recent research suggests that this may not be the case, or that, at least, the window could be hours longer.

One 2017 study compared the effects of consuming protein either before or after a workout on muscle strength and size.

The researchers split 21 men into two groups, both of which received a protein shake containing 25 g of protein. One group received it immediately before their workout, while the other group received it immediately after it. Everyone completed a full-body workout 3 times per week for 10 weeks.

Interestingly, the study reported no significant differences in muscle strength or size between the groups. These results suggest that as long as you consume protein close to your workout, it doesn’t matter whether it’s before or after training.

Therefore, you can choose which time you prefer or is most convenient for you.

Summary

Whether you drink a protein shake before or after your workout may not affect muscle strength or size.

Currently, the International Society of Sports Medicine (ISSN) recommends consuming protein every 3 to 4 hours throughout the day. It also recommends eating high quality protein within 2 hours of exercising to help stimulate muscle growth.

Some studies have also suggested other beneficial timings, including consuming protein 30 minutes before sleep. This could improve your body’s response to protein, possibly boosting muscle mass and strength gains.

Still, more research is needed to confirm this advice. Ultimately, many people still achieve their exercise goals and get results from workouts without strictly coordinating their protein intake timing by the minute.

Summary

Some experts currently recommend eating protein within 2 hours of exercising, or before sleep, to help support muscle growth. Still, more research is necessary to support these recommendations.

When it comes to maximizing muscle and strength gains, research on the importance of consuming protein around your workouts is mixed. A few studies suggest it’s beneficial for recovery, while other research shows no effect on recovery or muscle growth.

These opposing results continue to spur new research on the effects of consuming protein around exercise.

Overall, research has suggested that total protein intake is the strongest predictor of muscle strength and size, regardless of whether you consume it close to exercise. In fact, the ISSN recommends focusing more on meeting your daily protein needs.

Therefore, how much protein you consume per day may be more important than when you consume it for gaining muscle size and strength.

Summary

The total amount of protein you consume each day is more important for muscle growth and strength than the timing of your intake.

Both animal- and plant-based foods contain protein and can help you meet your daily protein goal.

Meat, poultry, dairy, and fish are high quality animal sources of protein, while nuts, beans, legumes, and soy-based products are good sources of plant-based protein.

Research suggests that animal-based protein is superior to plant-based protein for building lean muscle, but it’s beneficial for general health to consume plant-based proteins. Plant-based protein can still help build muscle mass and strength, too.

Protein shakes can be a convenient way to increase your protein intake, especially when you cannot get enough through food alone.

The most common types of protein powders on the market include:

  • Whey protein: Whey protein is a milk protein that your body absorbs quickly, making it useful before or after your workout. It also contains bioactive proteins that may offer other health benefits.
  • Casein protein: Casein is the other milk protein. Your body digests it much more slowly than whey, making it ideal during periods of fasting, such as during sleep.
  • Egg protein: Egg protein powders are made with pure egg white protein. They digest at a moderate rate and can be among the most expensive protein supplements on the market.
  • Soy protein: Soy protein is one of the few plant proteins that contains all of the essential amino acids, though in lesser amounts than animal proteins.
  • Rice and pea protein: Rice and pea proteins do not contain all of the essential amino acids, but combining them makes them complete. They’re also low allergenic, making them appealing to those with egg, dairy, or soy allergies.
Summary

Both animal and plant products are good sources of dietary protein. Protein shakes can also help you reach your daily protein target.

People without significant underlying health conditions can safely drink protein shakes and follow a high protein diet.

That said, shakes are not designed to replace meals. It’s best to use them alongside balanced meals, and if you prefer, around your workouts.

Many people fear that taking protein supplements in combination with a high protein diet can harm their health. That’s because high protein diets have been erroneously linked to kidney disease and osteoporosis, a disease characterized by weak and brittle bones.

However, research has not found conclusive evidence of a high protein diet causing harm in people with healthy kidneys. Even those who consume very high protein diets, such as over 3 g of protein per kg of bodyweight, have shown healthy kidneys. Still, check with a doctor before consuming more than 2 g of protein per kg of your body weight per day.

A high protein diet is also associated with improved bone health. This may be because protein increases bone mineral density and reduces the risk of bone fractures.

Therefore, unless your doctor or registered dietitian instructs you to limit your protein intake due to a medical condition, there is no need to fear a high protein diet.

Summary

You can use protein shakes in between meals to boost your protein intake. The majority of healthy people can safely follow a high protein diet.

Protein plays an important role in repairing and rebuilding your muscles after exercise, and many people use protein shakes after their workouts to aid this process.

However, research suggests it doesn’t matter whether you drink a protein shake before or after your workout. Your total daily protein intake may be what matters most. Both foods and supplements can help you meet your goals.

For healthy people, there are few or no health risks associated with using protein shakes while following a high protein diet as recommended by the Dietary Guidelines for Americans, 2025–2030.