When is the best time to have a protein shake?
The key types of protein
The ideal timing for your protein shake often depends on the type of protein you're using. There's quite a variety out there, ranging from dairy-based powders to 100% plant-derived options.
Common types of protein powders include:
- Whey protein: A fast-absorbing dairy protein that provides all essential amino acids.
- Soya protein: A vegan, plant-based option that also covers all essential aminos, though it's absorbed more slowly.
- Hemp protein: Made from hemp seeds. It's plant-based and has all essential amino acids but is lower in lysine.
- Pea protein: Another vegan choice with complete aminos, but it's low in methionine and cysteine.
- Casein protein: Another dairy-based protein that contains all essential amino acids and digests slowly, similar to soya.
If you're unsure about your daily protein requirements, you might want to explore articles like How Much Protein Do I Need?
When should I take my protein shake?
Alongside protein type, your personal goals also play a part. Are you looking to build muscle? Lose weight? Timing can shift slightly depending on your focus.
Taking a protein shake before exercise
Drinking a shake before a workout can kick off muscle protein synthesis and may help reduce muscle damage and fatigue during exercise, depending on the protein type.
If you're aiming for muscle gain, it’s wise to eat a proper meal before training. A shake alone might leave your body tapping into muscle for energy. Pick low-GI carbs like oats or lentils to help sustain your energy.
Trying to lose weight? A pre-workout protein shake might help here too. Protein helps you feel fuller and could boost your metabolism slightly.
Taking a protein shake after exercise
Gymgoers often aim for that "anabolic window"—historically believed to be within 15 to 60 minutes post-workout—when muscles are most receptive to protein. Newer research suggests this window may extend up to two hours.
Whey protein in particular may help repair damaged muscle after exercise. What's more, this post-exercise period seems to be when your muscles can absorb the most protein, making it an ideal time to refuel if you’re focusing on mass gain.
Taking a protein shake before bed
Having a shake before bed might sound odd, but there’s science behind it. Findings from a 2016 review suggest that nighttime protein can support muscle growth and improve training adaptation.
This works because the protein continues to be digested and absorbed as you sleep, helping with overnight muscle repair. If you're interested in trying this approach, opt for casein or soya protein powders. Aim for around 40g before bed to maximise effect.
When to eat protein snacks
Protein shakes aren’t the only way to top up your intake. Snacking on protein-rich foods across the day can help keep hunger in check and support muscle regeneration—especially useful if you’re training hard or watching your calorie intake.
The final say
In most cases, the overall amount of protein you consume matters more than exact timing—unless you're doing resistance training, where pre- or post-workout intake becomes more critical.
Taking your shake before bed is a valid option to support gains, and protein snacks throughout the day can help whether your goal is strength or fat loss.
That said, you should still aim to meet your protein needs through a balanced diet. If you're supplementing, always follow the instructions provided. When in doubt, speak to a healthcare professional or seek advice from a nutrition expert.
You also asked...
When to drink protein shakes for muscle gain?
If building muscle is your goal, the best times to drink a protein shake are directly before or after your workout—or just before bed. For resistance training especially, stick to the periods either pre- or post-exercise.
Disclaimer
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.