When Should You Drink a Protein Shake

Protein is a necessary part of a healthy diet, aiding in proper muscle growth and repair, immune support, and hormone production. 

According to the International Society of Sports Nutrition (ISSN), most people who exercise should target a daily intake of 1.4 to 2.0 grams of protein per kilogram of body weight to build and maintain muscle mass. 

You can get a good amount of protein from your regular diet. But, if you have specific fitness goals – like losing weight or building muscle – supplementing with a protein shake can be an easy way to ensure you get the proper amount of nutrients. 

Many people have the idea that it’s best to drink protein shakes immediately following a workout. However, the optimal time to drink a protein shake will largely depend on your personal dietary preferences and goals. 

So, when should you drink a protein shake? We’ll cover the optimal times of day to enjoy a protein shake to help meet your fitness goals. 

Times to Drink a Protein Shake

Protein shakes aren’t exclusive to post-workout recovery. In fact, you can benefit from drinking protein shakes at various times throughout the day. 

Let’s walk through the specific advantages of drinking protein shakes at different points throughout the day, and discuss when it makes the most sense to select these times.  

Pre-Workout

The first option is to drink a protein shake before you hit the gym. Along with carbs, protein is one of the best things to eat before a workout. 

Even though it’s common practice to enjoy a protein shake after a workout, consuming one beforehand can be just as beneficial. 

Doing so can increase your energy supply and reduce muscle breakdown from exercise. It can help you get more out of your workouts and optimize performance without experiencing hunger pangs mid-set. 

Especially if you’re someone who engages in rigorous workouts, like strength training or endurance workouts, it can make the most sense to drink a protein shake as you’re getting ready to exercise. 

If you decide to down a protein shake before working out, it’s best to do so between 30 minutes to an hour before you exercise. 

This way, your body has a chance to digest the shake, which can help you feel more energized and lighter on your feet by the time your workout begins. 

Post-Workout

Commonly, people will drink a protein shake after a workout. This is largely because of a certain belief that there’s an anabolic window of opportunity post-workout for optimal muscle development. 

Researchers continue to debate whether consuming protein during this anabolic window is more or less effective for muscle growth than drinking a shake 60 or 90 minutes later. 

However, the undeniable fact is that proper protein intake does help to repair muscle tissue that was damaged during a workout. 

After straining your muscles with a weightlifting session or high-intensity interval training (HIIT), you may want to replenish your body with a post-workout protein shake within 30 minutes to two hours. 

Notably, a recent study shows that protein intake before or after exercise has similar effects on muscle growth. 

So, as long as you’re getting enough protein and timing your consumption to your personal liking, it shouldn’t matter whether you drink a shake pre or post workout. 

Morning

Drinking a protein shake for breakfast or shortly after waking up can be a nutritious way to start your day and kickstart your metabolism. 

The Mayo Clinic states that people should consume at least 15 to 30 grams of protein at each meal – including breakfast. 

So, incorporating a protein shake into your morning routine can help you set off on the right foot to meet these guidelines. 

Enjoying a protein shake in the morning can also provide sustained energy throughout the day, preventing a mid-day crash. 

Not to mention, it’s easier to down a delicious protein shake than to prepare a full nutrient-rich breakfast every morning. So, if you’re someone with a busy morning schedule, consider reaching for a protein shake that you can take on the go as a healthy breakfast alternative.

Before Bed

Though you might not think to do so, drinking a protein shake before going to bed has certain benefits. 

It can support sustained muscle protein synthesis (MPS) during sleep, helping you build and sustain muscle while you rest. 

Specifically, a study from 2016 states that protein consumption before sleep after resistance training can stimulate MPS rates. 

As part of your bedtime routine, consider adding in a protein shake 30 minutes to an hour before going to sleep. 

Especially after an intense training day or when you’re focused on building muscle, don’t overlook the power of a nighttime protein shake. 

Between Meals

Another option that can help you achieve your fitness goals is to drink a protein shake between meals. This can be a smart choice in a few different instances. 

For example, if you’re not hitting enough calories or protein intake from your regular meals, consuming a protein shake throughout the day can be a good idea to supplement your nutrition. 

Or, if you’re someone with a super busy schedule and you have long gaps between your meals, drinking a protein shake when you have a few moments to spare can help prevent muscle catabolism if you’re set on growing muscle mass. 

On the other hand, if weight management is your main focus, reaching for a protein shake as your mid-morning or mid-afternoon snack can help manage hunger more effectively. This can help you feel full between meals and cut down snacking on foods low in nutrient density. 

Considerations for Special Fitness Goals

By now, you should be able to see that drinking protein shakes at different times of the day has unique benefits. 

Keep in mind that the specific fitness goals you have may also influence when you decide to drink a protein shake, as we’ll lay out in more detail below. 

Weight Loss

If your main goal is weight management, then drinking a protein shake in the morning or between meals makes the most sense. 

This way, you can fuel your body with the proper nutrients to preserve lean muscle mass while making it easy to monitor your calorie intake to support your weight loss goals. 

This is especially true when drinking a pre-portioned and calorie-controlled shake like those from Soylent, as you don’t have to spend the time counting calories or weighing food. 

As we mentioned above, protein helps you feel fuller for longer, which can curb your appetite between meals and prevent mindless snacking.

Muscle Gain

On the other hand, if your top priority is muscle gain, you may want to consider enjoying a protein shake before or after a workout or before bed. 

Drinking protein shakes pre-workout ensures your body has the fuel and constant nutrient supply to support rigorous exercise. 

If you drink a protein shake post-workout, it can maximize muscle protein synthesis, giving your muscle fibers the proper nutrients to repair and grow. 

You can also drink a protein shake before bed to supplement your overall protein intake for the day. 

Specifically, look for a shake made with a complete protein that has all nine essential amino acids, which can aid muscle fiber growth and proper nutrient absorption. 

Final Thoughts: When is the Best Time to Drink a Protein Shake?

If you’ve ever wondered – “When should I drink a protein shake?” – hopefully, our discussion can help you see that there is no wrong choice and that it’s largely a personal choice. Timing your intake can offer certain advantages, though hitting the daily recommended protein consumption should be your top priority. 

So, while it’s customary to drink a protein shake after a workout, this isn’t the only time you can benefit from it. 

Whether you decide to drink a protein shake for pre or post-workout recovery or use it as a complete protein supplement throughout your day, keep in mind that choosing the right protein source is just as important of a decision – if not more!

Soylent complete protein powder is a great option for making protein shakes at any time of the day. Our formulation contains soy as the main protein source and is backed by science to support muscle growth and recovery. With an impressive 30 grams of protein per serving and zero grams of sugar, Soylent protein powder can be a powerful fuel for your fitness journey. 

Shop Soylent for complete protein powders that contain all the essential nutrients you need, with none of the additives you don’t.