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To protein shake before or after a workout? That is the question. We asked an expert when to drink yours for muscle gain, weight loss, recovery – and getting the most from every scoop
Summary
1Before or after your workout?
Either can work. A protein shake before training may help if you haven’t eaten recently, while one after exercise can support recovery.
2Choose the protein that fits your routine
Whey is a popular post-workout choice, casein is often used before bed – and soya, pea, hemp or blended plant proteins can suit vegan diets.
3Protein shakes are a top-up, not a shortcut
Protein shakes can support muscle gain, recovery or weight-loss routines when used alongside balanced meals, strength training and good recovery.
Protein shakes have become a go-to choice for anyone looking to support muscle growth, recovery or everyday protein intake. They’re quick, convenient and easy to fit around your routine – but knowing when to drink one can make them feel even more useful. So, if you’re wondering ‘should I have a protein shake before or after a workout?’, the answer is reassuringly simple. Timing can help, but getting enough protein across the whole day usually matters more than drinking your shake at one exact moment.1
To help cut through the noise, we asked Molly Sykes, Holland & Barrett nutritionist, to share her insights with us. She explains when protein timing can support your goals – but ultimately, why it’s better to focus on your total daily intake with a balanced diet instead.
The key types of protein powder
The best protein powder for shakes depends on your diet, goals and when you plan to drink it. Some protein powders are dairy-based, while others are plant-based and suitable for vegan diets.
Common protein powders that all contain varying amounts of the essential amino acids include:2-6
- whey protein: a dairy-based protein powder that’s a popular choice after exercise because it digests quickly and mixes easily
- soya protein: a plant-based, vegan protein powder that can be a useful option if you want a complete protein without dairy
- hemp protein: a plant-based protein powder made from hemp seeds, although lysine is often the limiting amino acid
- pea protein: a plant-based, vegan protein powder often used in vegan protein blends and can be a good everyday option
- casein protein: a dairy-based protein powder that digests more slowly than whey, which makes it a common choice before bed
Applied Nutrition
RRP €18.00
€14.40
€3.20/100 g
How to choose a protein powder
From ready-to-drink shakes to higher-calorie ‘mass gain’ formulas, protein powders aren’t all designed for the same job. For an everyday protein top-up or post-workout shake, a standard ready-to-drink option is usually the most practical choice. If you’re on a fitness programme and managing your calorie intake with weight loss in mind, check the protein per serving and how it fits into your overall intake, rather than treating it like a meal replacement. For those looking to support muscle gain, look for a product that helps you hit your daily protein target alongside training and regular meals. And remember, always follow the instructions on pack.
Myprotein
€20.00
€17.80
€6.82/100 g
Protein shake before or after workout: does timing matter?
The best time to take a protein shake depends on your goal. You might be trying to build muscle, support muscle recovery, support your overall diet goals or simply make sure you’re getting enough protein each day. For most people, consistency wins over perfect timing. Protein before or after resistance exercise can support muscle protein synthesis, but reaching your daily protein needs regularly is likely to have the bigger impact.1
Molly adds that, “the before versus after workout debate is less about finding one perfect moment and more about your overall routine. If a shake before training helps you hit your protein target, that can work – and if you prefer one afterwards, that’s a great option too.” In other words, don’t let timing become the thing that trips you up, because research shows that having protein either before or after exercise can support muscle performance and help you work towards your goals. The key is finding the option that fits most naturally into your day – and sticking with it.17
Morning workout vs evening workout: when should you drink your shake?
This can be helpful if you haven’t eaten for a few hours, train early in the morning or want something light before the gym. Try having it around one to two hours before training, especially if you don’t like exercising on a full stomach. That said, protein isn’t the only thing to think about before a workout. Carbohydrates help fuel your session and pre-exercise carbohydrate intake can support performance, particularly before longer or more demanding exercise.7
Simple pre-workout options include a protein shake with a banana, oats with protein powder, yoghurt with fruit or toast with nut butter. This gives you a more rounded mix of protein and energy, rather than relying on a shake alone. “Pairing protein with carbohydrates around exercise can be a practical way to support your overall training routine,” Molly adds. “Carbohydrates provide energy for training, while protein helps support muscle recovery afterwards.”
Drinking your protein shake after your workout is a convenient way to support recovery, especially after resistance training, high-intensity exercise or a session where your muscles have worked hard. It’s also handy if you struggle to eat a full meal straight after training. For years, people talked about the ‘anabolic window’ as though you had to drink protein immediately after exercise. Current sports nutrition guidance is more flexible, suggesting that protein intake around exercise can be useful, but your total protein intake across the day still matters most.1,8
A large network meta-analysis including 116 trials found that protein supplementation after exercise was suggested to be effective for improving fat-free mass and skeletal muscle mass in adults doing resistance training.9 So, if your goal is muscle gain, having a shake after training can be a smart, simple habit. Different types of protein, including animal and plant-based protein supplements, can support muscle protein synthesis after exercise. Recent research also suggests that plant-based protein blends with enough leucine may stimulate muscle protein synthesis in a similar way to whey protein.10
When to take protein for muscle gain
If your goal is to support muscle growth, focus on getting enough protein across the day rather than putting all the pressure on one post-workout shake. A good approach is to include protein at regular points, such as breakfast, lunch and dinner, then use a shake after training or between meals if you need a convenient top-up. Protein supplementation has been shown to contribute to the growth of muscle mass when combined with resistance training.11
“For muscle gain, I’d focus on protein at regular points throughout the day, not just after the gym,” Molly points out. “A post-workout shake can be useful, but it’s the combination of enough protein, progressive training and good recovery that makes the biggest difference.”
Optimum Nutrition
€67.00
€7.20/100 g
When to take protein for weight loss
Protein shakes can also be useful if you are on a fitness routine and looking to control calorie intake especially when they make your routine easier rather than more restrictive. Used well, they can be a convenient way to support recovery and maintenance of muscle mass as part of a balanced diet. This can be relevant for both men and women, as weight loss plans can sometimes focus heavily on cutting calories without enough attention on protein, strength training or muscle maintenance. Protein can help meals feel more satisfying, which may make it easier to manage snacking and portion sizes.12 Higher-protein diets may also help with maintaining muscle mass during weight loss, which matters because weight loss can sometimes involve muscle loss as well as fat loss, which can have negative effects on health.13
If you’re exercising, strength training, navigating a busy routine or trying to feel more satisfied between meals, a protein shake may be a practical tool. For example, you might use one after a workout, as part of a balanced breakfast or as an afternoon option if that’s when cravings tend to hit. Molly tells us that, “for weight loss, protein shakes can be genuinely helpful when they make your routine easier. The key is to use them in a way that helps you meet your protein needs, while still keeping your overall diet balanced.”
Try not to use protein shakes to replace meals unless you’re following guidance from a nutrition professional. For most people, protein shakes are a great way to increase protein intake alongside whole-food protein sources such as eggs, yoghurt, tofu, beans, lentils, fish, chicken, nuts and seeds.
Can you have a protein shake before bed?
Having a protein shake before bed can be useful, especially if your goal is muscle growth or recovery. It can also be a practical option if you train in the evening or struggle to get enough protein during the day. Casein protein is often used before bed because it is digested and absorbed more slowly than whey.6 A review on pre-sleep protein found that consuming protein before bed can support overnight muscle protein synthesis and may help the body adapt to exercise training.14
Our top tip? If you want to try a protein shake before bed, casein protein may be a good option due to its slower digestion. Always follow the serving instructions on your chosen product, especially if you already use protein supplements during the day.
What’s the best protein powder for shakes?
The best protein powder for shakes is usually the one that fits your routine and tastes good, because these are the things that will help you meet your protein needs consistently.
- For post-workout shakes: whey protein is a popular option because it contains all the essential amino acids and digests relatively quickly.2 For before bed, casein may be a good option as it digests more slowly6
- For vegan diets: soya, pea, hemp or blended plant proteins can all help increase your protein intake.3-5 Plant-based blends may be especially useful as they can help improve the overall amino acid profile10
- For weight loss: look for a protein powder that fits into your routine without replacing too many balanced meals. Taste and texture matter too, because the best protein powder is one you’ll actually enjoy using
- For everyday protein top-ups: the best protein shake in this case is one that works with your usual meals. Unflavoured powders can be stirred into porridge or smoothies, while flavoured powders may work better as a quick shake with water or milk
When to eat protein snacks
If you’re wondering how many protein shakes a day does the trick, bear in mind that while convenient, they’re not the only way to increase your protein intake. Protein-rich snacks can also help you feel fuller for longer and support your overall intake during the day.15,16 Good options include Greek yoghurt with berries, boiled eggs, hummus with wholegrain crackers, roasted chickpeas, edamame beans, cottage cheese on toast or a protein bar. These can be especially useful when you need something satisfying between meals. Molly says, “protein shakes can be a convenient way to increase protein intake, but they work best alongside a balanced diet that also includes carbohydrates, healthy fats and whole-food protein sources.”
Protein shakes FAQs
For muscle gain, the most useful time to drink a protein shake is when it helps you meet your daily protein needs. A shake after resistance training can be a convenient choice, especially if you won’t be eating a full meal soon afterwards. That said, try not to put all your focus on one post-workout shake. Spreading protein across breakfast, lunch, dinner and snacks can help you keep your intake consistent. Pair this with regular strength training, enough overall energy and adequate recovery to support your training goals.
Many people only need one protein shake a day, or may not need one every day at all if they’re already getting enough protein from food. Protein shakes are designed to supplement your diet, not replace a balanced eating pattern. Always follow the serving instructions on your chosen product and avoid taking more than recommended. If you’re pregnant, breastfeeding, have a medical condition or are unsure whether protein supplements are suitable for you, speak to a healthcare professional first.
For weight loss, drink a protein shake at a time when it helps you stay consistent with your routine. That could be after a workout, with breakfast or as a planned snack between meals. For women, protein can be especially relevant, as weight loss approaches don’t always prioritise protein intake, strength training or maintaining muscle mass.12,13 But a protein shake isn’t a magic weight loss product (spoiler alert: nothing is) – it still needs to fit within your overall daily intake and balanced diet.
The final say
The best time to have a protein shake is whenever it helps you meet your daily protein needs. Timing can support specific goals – like recovery after exercise or fitting into your routine between meals – but it’s your total daily intake that matters most. Always follow the instructions on your chosen product and speak to a medical professional if you’re unsure whether it’s right for you.
Thirsty for more? Check out our favourite protein drinks, our guide to tasty protein-packed snacks, or our best supplements for building muscle.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8.
2. Hoffman JR, Falvo MJ. Protein – which is best? J Sports Sci Med. 2004;3(3):118-130.
3. Michelfelder AJ. Soy: a complete source of protein. Am Fam Physician. 2009;79(1):43-47.
4. House JD, Neufeld J, Leson G. Evaluating the quality of protein from hemp seed (Cannabis sativa L.) products through the use of the protein digestibility-corrected amino acid score method. J Agric Food Chem. 2010;58(22):11801-11807. doi:10.1021/jf102636b.
5. An N, Li X, Ji G, Liu J, Zhu X, Li N, et al. A comprehensive review on composition to application of pea protein and its components. Int J Biol Macromol. 2024;282:137273.
6. Dangin M, Boirie Y, Garcia-Rodenas C, Gachon P, Fauquant J, Callier P, et al. The digestion rate of protein is an independent regulating factor of postprandial protein retention. Am J Physiol Endocrinol Metab. 2001;280(2):E340-E348. doi:10.1152/ajpendo.2001.280.2.E340.
7. Ormsbee MJ, Bach CW, Baur DA. Pre-exercise nutrition: the role of macronutrients, modified starches and supplements on metabolism and endurance performance. Nutrients. 2014;6(5):1782-1808. doi:10.3390/nu6051782.
8. Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, et al. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33. doi:10.1186/s12970-017-0189-4.
9. Zhou HH, Liao Y, Zhou X, Peng Z, Xu S, Shi S, et al. Effects of timing and types of protein supplementation on improving muscle mass, strength, and physical performance in adults undergoing resistance training: a network meta-analysis. Int J Sport Nutr Exerc Metab. 2024;34(1):54-64. doi:10.1123/ijsnem.2023-0118.
10. Lim C, Janssen TAH, Currier BS, Paramanantharajah N, McKendry J, Abou Sawan S, et al. Muscle protein synthesis in response to plant-based protein isolates with and without added leucine versus whey protein in young men and women. Curr Dev Nutr. 2024;8(6):103769. doi:10.1016/j.cdnut.2024.103769.
11. Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. doi:10.1136/bjsports-2017-097608.
12. Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008;87(5):1558S-1561S. doi:10.1093/ajcn/87.5.1558S.
13. Ogilvie AR, Schlussel Y, Sukumar D, Meng L, Shapses SA. Higher protein intake during caloric restriction improves diet quality and attenuates loss of lean body mass. Obesity. 2022;30(7):1411-1419. doi:10.1002/oby.23428.
14. Trommelen J, van Loon LJC. Pre-sleep protein ingestion to improve the skeletal muscle adaptive response to exercise training. Nutrients. 2016;8(12):763. doi:10.3390/nu8120763.
15. Astbury NM, Taylor MA, Macdonald IA. Snacks containing whey protein and polydextrose induce a sustained reduction in daily energy intake over 2 weeks under free-living conditions. Am J Clin Nutr. 2014;99(5):1131-1140. doi:10.3945/ajcn.113.075978.
16. Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Effects of high-protein vs high-fat snacks on appetite control, satiety, and eating initiation in healthy women. Nutr J. 2015;14:36. doi:10.1186/s12937-015-0026-5.
17. Nabuco H, Tomeleri C, Sugihara Junior P, Fernandes R, Cavalcante E, Antunes M, et al. Effects of Whey Protein Supplementation Pre- or Post-Resistance Training on Muscle Mass, Muscular Strength, and Functional Capacity in Pre-Conditioned Older Women: A Randomized Clinical Trial. Nutrients. 2018 May 3;10(5):563.
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