When To Drink Protein Shakes? Before, After, or During

Protein powder is one of the best-selling supplements on the market, but when should you use it? Is there an optimal time to drink protein shakes to get the maximum benefit?

Today, we’ll answer those questions and more.

How Much Protein Should I Get Each Day?

Research has shown that the more active you are, the more protein you need. This makes sense since protein is essential to build muscle and repair it.

This study advises that adult men should have between 0.93-1.2 g/kg/day.

Another study suggests even more, 1.2-1.6g/kg/day.

Here is a breakdown of suggested ranges based on activity level and goals:

Sedentary individuals: The minimum per day should be at least 1.2g/kg. Even at higher daily protein levels, most people won’t gain weight if they keep their calories in check.

Healthy, active individuals: To maintain weight and muscle, consume at least 1.6g/kg.  If you want to maintain muscle and not gain body fat, you can safely consume higher protein levels without increasing body fat.

Healthy, active, and muscle building: To build muscle, you want higher daily protein intakes of 1.4–2.4g/kg. For powerlifters, bodybuilders, and those bulking, you may need upwards of 3.5g/kg. This higher range will help preserve and rebuild muscle while reducing the risk of weight gain.

Healthy, active, and weight loss: This category will need close to the same range as the muscle builders, 1.6–2.4g/kg or higher. As your body weight reduces, you’ll want to increase protein intake.

Overweight or obese individuals: This group will have lower initial protein intake goals of 1.0–1.5 g/kg. As the pounds come off, you’ll want to increase protein intake.

When is the Best Time to Drink Protein Shakes for Weight Loss?

If you’re trying to lose weight, focus on reducing calories and increasing exercise. Protein intake helps in both areas by reducing cravings and building and repairing muscle.

Protein works to manipulate hunger hormones by decreasing ghrelin and increasing glucagon-like peptide 1 (GLP-1). It also helps you feel satiated, reducing your overall caloric intake.

In a study focusing on weight loss, overweight men increased protein consumption by 25% for 12 weeks. At the end of the trial, those eating three meals per day with higher protein intake noticed:

• They felt fuller throughout the day
• They experienced less desire for late-night snacks
• They didn’t think about food as often

In another study, athletes consumed a protein shake at varying protein amounts one hour after breakfast. The results found each person was 50–65% less hungry throughout the day regardless of the protein amount.

When is the Best Time to Drink Protein Shakes for Weight Gain?

You can drink protein shakes whenever needed to help you reach your daily protein intake.

Many drink protein shakes between meals, but if you struggle with eating enough calories, drink protein shakes containing casein before bed.

Should You Drink Protein Shakes Before or After a Workout?

It’s said there’s an “anabolic window of opportunity” that affects muscle growth post-workout. This window suggests that protein should be ingested no more than one hour after exercise.

One study suggests consuming 20g of protein during or immediately after your workout for muscle growth. 

Another study looked at pre- and post-workout protein consumption. Subjects either consumed 25g of protein and 1g of carbohydrates immediately before or after their workout.

Three conclusions came from this study:

• There is no difference in muscle growth when protein is used pre- or post-workout.
• The window of opportunity can last several hours post-workout.
• Protein timing comes down to personal preference.

The Importance of Adequate Protein Intake

Research has shown that higher levels of protein help minimize body fat as it helps increase energy expenditure.

When it comes to building and maintaining muscle size and strength, adequate daily protein intake is essential. This meta-analysis shows that timing isn’t as important as the amount of protein consumed.

Food should be your number one source of protein. You should only use supplements when higher levels are needed to help build and repair muscle.

Choose your Protein Supplement Wisely

There are tons of protein supplements out there, with the most common containing whey and/or casein. It’s hard choosing one that’s best for you, but here are a few things to look for:

• Beware of fillers
• Check the sugar content
• Must taste amazing
• Blends are best

Vintage Brawn™ is one protein supplement that hits all these marks. It includes milk, beef, and egg proteins. Just one serving provides 24 grams of protein to help build muscle and aid in recovery.

Look for a high-quality, great-tasting powder like Vintage Brawn™. You can drink your protein shakes any time of day to fulfill your daily protein requirements and aid in muscle building and recovery.