When Protein Powder Should Be Taken

Protein helps build and repair your muscles, tissues and organs, so it's no surprise that protein powder is one of the most popular supplements around. One of the most common questions about it is when to take it.

The short answer: total daily protein matters more than timing. A large review of studies found that once total protein intake was accounted for, taking protein right around a workout made no significant difference to muscle size or strength.² Timing can still help you hit your target and feel your best, so here are the best times to take protein powder and what the research says about each.

1. After a Workout

Right after a workout is the most popular time to have a protein shake. Resistance training and protein both stimulate muscle protein synthesis, and they work together when you have protein before or after training.¹

You may have heard of a 30 to 60 minute "anabolic window." In reality, the window is much wider. The muscle-building effect of exercise lasts at least 24 hours, though it fades the longer you wait.¹ A shake after training is convenient, but you don't need to rush.

2. Before a Workout

Having protein before you train works too. The International Society of Sports Nutrition says the best time around a workout is mostly a matter of what you tolerate, since benefits come from both pre- and post-workout protein.¹ If you train early or a shake after exercise doesn't sit well, a pre-workout shake is a good option.

3. With Breakfast

Many people eat most of their protein at dinner. Spreading it more evenly across the day may be better for your muscles. In one study, eating about 30g of protein at each of breakfast, lunch and dinner increased muscle protein synthesis by 25% compared with eating most of the day's protein at dinner.³

Adding protein powder to a breakfast smoothie, oatmeal or pancakes is an easy way to start the day with more protein.

4. Before Bed

Taking protein before bed can support overnight recovery. In one study, young men who had 40g of protein right before sleep after an evening workout digested it well overnight, and their bodies made more protein than when they had a placebo.⁴

Most of this research used casein, a slow-digesting dairy protein. Any protein can still help you reach your daily total.

5. As a Snack Between Meals

A protein shake makes a quick, filling snack when you're busy. Higher-protein meals help you feel fuller,⁵ which can make it easier to avoid grazing between meals.

Protein shakes are best as a snack or part of a meal, not a full replacement for whole foods, unless the product is designed and labeled as a meal replacement.

How Much Protein Powder Should You Take?

For most active adults, 20 to 40g of protein per serving, or about 0.25g per kilogram of body weight, is a good target. Spreading servings every 3 to 4 hours works well.¹ If you exercise regularly, aim for about 1.4 to 2.0g of protein per kilogram of body weight per day from all your food and supplements.¹

The Bottom Line

The best time to take protein powder is the time that helps you hit your daily protein goal consistently. After a workout, with breakfast and before bed are all good options, and spreading protein across the day is a smart default.

Protein powder should complement a balanced diet, not replace it. If you have a health condition, talk with your doctor or a registered dietitian about what's right for you.