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Zuletzt aktualisiert am 03.09.2025
Do you ever wonder why everyone at the gym is drinking protein shakes? The answer is quite simple: protein contributes to the growth and maintenance of muscle mass. However, in everyday life it’s not always easy to rely on high-quality protein sources—you often don’t have enough time, are on the go, or simply don’t have the energy to prepare a proper meal. We’ve all been there, right?
That’s where protein shakes can help cover your protein needs. Especially for active people, the question often arises: protein shake before or after training—or completely independent of exercise? What’s best?
We’ll get to the bottom of this question today so you can supply your body with protein in the best way possible and achieve top results in your training.
Your takeaway: Protein shake before or after training?
Protein shakes can be useful both before and after training, as protein contributes to the maintenance and growth of muscle mass.
More important than timing is simply making sure you cover your daily protein requirements.
Look for shakes with a high protein content (about 70%), a complete amino acid profile, and a short ingredient list.
Proteins: Why are they important?
Why exactly are proteins important? Proteins are one of the three macronutrients and play many roles in the body. They’re involved in countless processes. Especially for active people, protein is key—and many of them drink shakes before or after training.
Protein shakes in sports – Benefits
What do protein shakes actually do? Proteins are crucial in sports because they’re essentially the building blocks of our muscles. Getting enough protein—not just in terms of quantity but also quality—is important because protein contributes to muscle growth and maintenance. And that’s what we all want, right?
How does it work? Training stimulates muscle protein synthesis. That means your body uses amino acids to build new muscle. For this process to run smoothly, you need amino acids. Reminder: proteins are made up of amino acids. That’s why we need to make sure we supply our bodies with enough protein through our diet.
Little tip: what matters even more is that you train regularly and effectively. Without that, even the highest protein intake won’t do the trick. So no, one daily shake alone won’t turn you into a pro athlete—otherwise I’d already be one.
Studies are also currently looking at whether drinking protein shakes before or after training can influence recovery or sore muscles. Cool, right? But scientifically speaking, there are still a lot of uncertainties—we don’t yet fully know everything protein can do.
Bottom line: protein is essential, and getting enough high-quality protein has many benefits for your body.
Protein shake before or after training – or even during?
So, we know by now that protein is essential and shakes can make it quick and easy to hit your daily needs. But when’s the best time to drink them—before, during, or after a workout? Or does it not matter? After all, protein is protein, no matter when you drink it, right?
Well, it depends on who you ask. Researchers aren’t fully in agreement. Some studies suggest timing doesn’t matter, while others show that it can make a real difference in your training results.
Let’s look at the different options: protein shake before, after, or even during training?
Protein shake before training
Grabbing a quick chocolate protein shake on your way to the gym? Sounds good.
Some recommendations suggest consuming protein 60–90 minutes before training. Think of it like priming your muscles for protein synthesis. Many also combine protein with carbs as a pre-workout meal!
But a word of caution: some people find shakes before training sit heavy on the stomach.
Protein shake during training
Could the answer to “protein shake before or after training?” actually be “during”? Imagine: shake in one hand, dumbbell in the other.
In reality, protein shakes during training are generally only relevant for very long and intense workouts.
They won’t magically give you more muscle or suddenly make you 10 times stronger. Sorry.
So shakes during training don’t hurt, but they won’t make a huge difference either. Still, you can always make your gym buddies jealous with a refreshing Clear Protein!
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By the way: it’s super important to drink enough water during workouts—so maybe grab a water bottle in one hand and a dumbbell in the other.
Protein shake after training
When it comes to drinking shakes before or after training, post-workout is probably the most common option. And honestly—doesn’t a shake after a run just taste heavenly?
Scientifically speaking, there are two camps here—because of course it can’t be simple!
Some say protein intake within the first 2 hours post-workout is crucial.
Others say it’s the next 24 hours (or even longer) that really matter.
The background: for a long time, people believed there was only a short “anabolic window” of about 2 hours after training in which most muscle growth happens. That’s why the advice was always to drink a shake ASAP post-workout. Newer studies, however, show that muscle protein synthesis actually stays elevated for about 24 hours and can be positively influenced throughout this whole period. So where’s the truth? We don’t know yet.
What we do know: protein after training is important—no matter the exact timing.
Some studies also suggest using fast-digesting proteins right after training to quickly flood the body with amino acids, with slower-digesting options later in the day to support overnight recovery. But, surprise surprise—not all studies agree.
So what’s best: protein shake before or after training?
Should you drink your shake before or after training? As you can tell, it’s not an easy question—the science isn’t settled and results vary. None of the options are inherently better or worse.
What seems clear is that the exact timing is probably less important than simply ensuring you meet your daily protein requirements. Still, it’s smart to focus on protein around your workouts.
Our tip: spread your total intake across smaller portions throughout the day, including protein at each meal, and give your muscles a little extra boost before or after training. That way, you’re covered and set up for success!
Wondering how much protein you actually need? That’s a whole other topic! Check out our article “How much protein per kg: Optimal intake for health and fitness” to learn more.
Whether you drink your shake before or after training, always pay attention to quality! Let’s take a closer look.
Protein sources – the best protein shake
We now know when to drink a shake, but what about the best type of protein? Don’t worry—we’ve got an answer.
First things first: even though we’re focusing on shakes here, you can of course meet your protein needs through whole foods like legumes! You don’t have to rely on shakes or protein bars—these products just make it easier to stay consistently supplied with enough protein. Or hey, why not bring a tasty lentil dal to the gym?
No matter what you choose, always look for quality in your foods or supplements:
A complete amino acid profile (or combine products with different profiles).
Plenty of essential amino acids—your body can’t make these on its own.
Ideally, other valuable nutrients like fiber.
A short ingredient list.
A high protein content—of course ;)
We don’t want to brag, but we’ve got near-perfect protein powders, fantastic bars, and more in our shop for high-quality protein products to power your training with vegan protein. Check it out and level up your workouts!
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Conclusion: What should you keep in mind?
Wow, that was a lot of info on whether to drink shakes before or after training! To sum it up: the timing of protein shakes might not be as important as once thought—or it might just depend on many factors. What is important is covering your daily protein needs! Whether you drink your shake before or after training is up to you. Try out different timings and see what works best for you and your routine.
Want to read more? In our next article we explain whether magnesium is better before or after training. And here’s where you’ll find out what to eat before training.
Literatur & Quellen
Carlsohn, A. (2016). Influence of Proteins on Muscular Regeneration Following Exercise. In: German Journal Of Sports Medicine, 39(3).
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.pdfKönig, 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).
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.
Got questions? Send me an email—I’d love to hear from you! :)
The information in this article does not replace individual medical or nutritional advice.
