Ever wonder why everyone at the gym is drinking protein shakes? The answer is actually pretty simple: protein is essential for our bodies – especially in sports! But in everyday life, it's not always easy to get high-quality protein. We often don’t have time, are on the go, or simply don’t have the energy to prepare a full meal. Sound familiar?
That’s where protein shakes come in – they can help cover your protein needs quickly and easily. Especially for active people, one key question comes up often: should you drink your protein shake before or after your workout, or independently of it altogether?
We’re diving into this topic today so you can support your body with the protein it needs and get the most out of your workouts.
Your Knowledge To Go: Protein Shake Before or After Training?
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Protein shakes can be helpful both before and after your workout to support your muscles effectively.
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More important than timing is making sure you meet your daily protein needs.
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Look for shakes with a high protein content (around 70%), a complete amino acid profile, and a short ingredient list.
Why Is Protein Important?
Why is protein so important anyway? As one of the three macronutrients, protein plays a major role in:
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Your immune system
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Hormone balance
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Energy metabolism
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And sooo much more
Proteins are involved in countless processes throughout the body. When it comes to fitness and muscle building, they’re true all-rounders – and that’s why many active people drink protein shakes before or after training to get the most out of their gym session
Benefits of Protein Shakes for Sports
So what do protein shakes actually do? Proteins are the building blocks of our muscles. Getting enough high-quality protein – in both quantity and quality – is essential for making progress in your fitness journey. Protein supports increases in both muscle mass and strength, which is key to seeing results.
Here’s how it works: Training stimulates muscle protein synthesis. That means the body uses amino acids to build new muscle tissue and strengthen existing muscles. To do this effectively, you need amino acids – and as we know, proteins are made of amino acids. So, making sure you eat enough protein is key.
Pro tip: What’s even more important than drinking protein shakes is training consistently and effectively. Just drinking a daily shake won’t turn you into a top athlete. (If only!)
That said, shakes can also support post-workout recovery. They may help repair minor muscle injuries, ease soreness, and possibly even help you bounce back faster. Cool, right? But keep in mind: scientific research is still catching up, and we don’t yet fully understand all the effects.
Bottom line: protein is essential, and getting enough high-quality protein can offer a lot of benefits for your body.
Protein Shake Before or After – or Even During?
Now that we’ve established that you need protein and that shakes are a practical way to get it, let’s address the big question: when’s the best time to drink one?
Before your workout?
During your workout?
Afterwards while relaxing?
Or does it even matter? After all, protein is protein – right?
Well… that depends on who you ask. Studies and expert opinions are mixed. Some suggest timing doesn’t matter at all, while others claim it can significantly impact your results.
Let’s take a closer look at the different options.
Protein Shake Before Workout
Chugging a chocolate protein shake on the way to the gym? Sounds good. Some experts recommend consuming protein 60–90 minutes before training. A shake before your workout may boost muscle protein synthesis and help prevent muscle breakdown. A combo of protein and carbs is especially effective for powering your session!
Heads up: Some people find shakes sit heavy in the stomach before training – listen to your body.
Protein Shake During Workout
Could the best answer actually be “during your workout”? Imagine: one hand gripping a dumbbell, the other holding a shake. Protein during your workout generally only makes sense for long-lasting and very intense training sessions.
Some studies suggest that consuming protein during training may help kick-start recovery and reduce muscle protein breakdown. But it won’t magically build more muscle or turn you into a PR machine.
So – no harm, but not a game changer either. Feel free to sip your refreshing clear protein at the gym to make your gym buddies jealous.
Also important: stay hydrated! Water in one hand, weights in the other.
Protein Shake After Workout
Drinking a shake post-workout is probably the most common practice – and let’s be honest: that cold shake after a sweaty run just hits different!
Scientifically, there are two camps:
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Protein within the first 2 hours after working out is ideal for muscle growth.
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The 24+ hours following your workout matter more for recovery and muscle building.
The background: It was once believed that there’s only a short “anabolic window” post-workout, where muscle growth is maximized. So, the recommendation was: drink your shake ASAP after training.
Newer research suggests that this window is longer than we thought. Muscle protein synthesis continues for up to 24 hours after exercise and can be supported throughout this period. Which theory is right? We don’t know for sure yet.
But what is clear: post-workout protein is important – no matter the exact timing.
Pro tip: Some studies suggest using fast-digesting proteins right after your workout and switching to slower-digesting ones later in the day (especially at night). This way, your body gets sustained access to amino acids during recovery. But again – the science here isn’t 100% settled either.
So, What’s Best: Before or After?
Should you drink your shake before or after your workout? As you can tell – there’s no clear winner. Current research suggests that when you take your protein shake is less important than making sure you get enough protein overall. That said, it’s a good idea to time your protein intake around your workouts – before or after – for optimal results.
Our tip: Spread your daily protein intake over several small meals and snacks. Aim to include protein in every meal – and enjoy a shake before or after your training as an extra boost.
Want to know how much protein you need? That’s a topic all its own! Your needs depend on things like age, activity level, and fitness goals. Check out our article How Much Protein Per kg: Optimal Intake for Health and Fitness for more insights.
Quality Matters: What’s the Best Protein Shake?
Now that you know when to drink your protein shake (or not), you might be wondering what type of protein is best. Don’t worry – we’ve got you covered.
First, remember: you don’t have to drink protein shakes. You can absolutely meet your protein needs through whole foods like legumes! Shakes and bars just make it easier – especially on busy days.
Whatever you choose, make sure your protein source has:
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A complete amino acid profile – or combine different sources to get one
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All essential amino acids (your body can’t make these on its own)
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Ideally, extra nutrients like fiber
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A short and clean ingredient list
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A high protein content – obviously ;)
No bragging, but our protein powders, bars, and more check all these boxes. We even offer gut-friendly, high-quality vegan options to fuel your performance. Stop by our shop and level up your training!
Conclusion: What to Keep in Mind
That was a lot of info on protein shake timing – but let’s recap: Timing might not be as crucial as we once thought. What matters most is consistently meeting your daily protein needs. Whether you drink your shake before or after your workout is up to you – try different timings and see what fits best into your lifestyle.
FAQ (Frequently Asked Questions)
Protein shake before or after workout – what’s better?
Both can be beneficial! Before training, shakes give you fuel; afterward, they support recovery. Choose what works best for your routine – or even enjoy one during your workout.
What’s the best type of protein?
Whether from food or supplements, look for a high protein content, a complete amino acid profile, essential amino acids like methionine and leucine, and bonus nutrients like fiber.
Why is protein important for athletes?
Protein fuels muscle growth and strength gains, supports recovery, and helps you reach your training goals faster and more sustainably.
References & Sources
Carlsohn, A. (2016). Influence of Proteins on Muscular Regeneration Following Exercise. In: German Journal Of Sports Medicine, 39(3).
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Deutsche Gesellschaft für Ernährung e.V. (DGE) (2021). Ausgewählte Fragen und Antworten zu Protein und unentbehrlichen Aminosäuren. https://www.dge.de/fileadmin/dok/
gesunde-ernaehrung/faq/DGE-FAQ
-Protein-2021.pdf -
König, D. et al. (2020). Position of the working group sports nutrition of the German Nutrition Society (DGE): protein intake in sports. In: German Journal Of Sports Medicine, 71(7-8–9).
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Raschka, C. & Ruf, S. (2022). Proteinzufuhr – Empfehlung. In: Raschka, C. & Ruf, S. (2022). Sport und Ernährung. Wissenschaftlich basierte Empfehlungen, Tipps und Ernährungspläne für die Praxis. 5. Auflage.
About the Author
Melanie Seyfarth holds a B.Sc. in Nutritional Science, is a certified supplement consultant, and an expert in vegetarian and vegan nutrition. Since 2018, she’s been focused on the science behind nutrition and health. In this blog, she shares practical insights, fitness advice, and delicious, science-backed recipes. Her goal: making complex information accessible and inspiring.
Got questions? Feel free to reach out via email – I’d love to hear from you! :)
