When Should You Take Your Protein Shake?

Protein shakes have become a staple for athletes of all levels, but their usefulness extends beyond just post-workout recovery. Whether you're looking to maximize muscle gain, improve performance, or stabilize your blood sugar throughout the day, understanding the different times to consume your shake can help you optimize your results.

Why Consume Protein Shakes?

Proteins are vital for building and maintaining muscle mass. They also play a crucial role in tissue repair after intense physical effort. Protein needs vary, but the International Society of Sports Nutrition generally recommends between 1.4 and 2 grams of protein per kilogram of body weight for those who train regularly.

Protein drinks are particularly useful as they allow you to quickly meet these nutritional goals, especially when protein-rich meals aren't easily accessible.

Should You Take Your Protein Shake Before or After Your Workout?

Whether you take your protein shake before or after a workout isn't of major importance, as long as you meet your daily protein needs. Some research suggests that there's no significant difference between consuming protein before or after an exercise session for goals like muscle gain, strength improvement, or sports performance.

What matters is ensuring that your protein intake is evenly distributed throughout the day to maximize the benefits.

When to Drink Your Protein Shake According to Your Routine?

The best time to take a protein drink depends on your goals and your training routine. Generally, it's recommended to consume it after your workout to maximize muscle recovery, but you can also take it before a session to support your performance, or even upon waking to stop muscle breakdown after a night of fasting. Let's now review the benefits of each option according to the time of day.

After Workout

This is often the recommended time, as consuming a protein shake within 30 to 60 minutes after a workout can help with muscle recovery by quickly providing the amino acids necessary for muscle repair.

This period, known as the "anabolic window," is traditionally considered the time when protein synthesis is at its peak, although recent studies suggest that this window may be longer than previously thought.

Before Workout

Taking a protein shake before exercise can be beneficial, especially if you train on an empty stomach. It helps to provide your body with the necessary nutrients to prevent muscle breakdown during the workout and support your performance. However, if you've had a protein-rich meal one to two hours before exercise, there's no need to take a shake immediately after.

Upon Waking

After a night of fasting, a protein shake upon waking can help stop muscle catabolism (muscle breakdown) and provide a quick supply of amino acids to start the day right.

As a Snack or Meal Replacement

If you struggle to consume enough protein throughout the day, a protein smoothie between meals can fill this gap and help you maintain a balanced diet. This practice is particularly useful for stabilizing your blood sugar and keeping you full until the next meal.

Go Further with Everwell

In summary, the best time to consume a protein shake depends on your specific needs and lifestyle. Whether you take it before or after your workout, or even as a snack, the important thing is to ensure you have an adequate protein intake throughout the day to maximize your results.

With Everwell, you can go even further by benefiting from personalized support, fully adapted to your lifestyle. Our private trainers, who are also dietetics technicians, offer customized meal plans and monthly-adjusted training programs to meet your goals.

With our app, everything is at your fingertips: your plans, messaging with your coach, and your physical health data. Whether you're looking to lose fat, gain muscle mass, or get back in shape, Everwell coaches support you online and across Quebec.