Before exercise, after exercise, at breakfast or just before bed: there are many different opinions on the best time to have a protein shake. The honest answer is simpler than most advice suggests. The exact time of day matters less than was previously thought; the total amount of protein you consume each day is the most important factor. Below, we go through the different times, along with what the research actually says about them.
When is the best time to have a protein shake?
The best time for a protein shake is whenever it helps you meet your total daily protein requirement. Research consistently shows that this daily intake is more important than the exact time of consumption.
In practical terms, this means: spread your protein intake throughout the day, in portions of roughly 20 to 40 grams per meal. A shake is primarily a convenience, not an obligation; it supplements what you don’t get from your regular diet. There are two EU-approved health claims for protein: ‘Protein contributes to a growth in muscle mass’ and ‘Protein contributes to the maintenance of muscle mass’ (EU Register under Regulation 432/2012). Want to know more about exactly what whey is and how it’s made? Read our article on why whey protein works and what it does.
Protein shake before or after a workout: which is better?
For most people, after exercise is the most practical time, but the difference compared to having a shake before training is minimal as long as your total protein intake is adequate. Research has shown that the famous ‘anabolic window’ of half an hour after training is actually wider than previously thought.
A widely cited meta-analysis by Schoenfeld, Aragon and Krieger (2013, Journal of the International Society of Sports Nutrition) found no clear benefit from consuming protein immediately around a workout, provided the total daily intake was the same. The window during which your body utilises protein effectively spans several hours around your workout rather than just a few minutes. The popularity of a post-workout shake is therefore mainly down to practical reasons: it’s a fixed, convenient time that you won’t forget. Whey is digested relatively quickly, making it a practical and convenient choice after a workout.
Is there any point in having a protein shake before exercising?
Yes, it can be, especially if you haven’t eaten much protein that day. In that case, have the shake about 60 to 90 minutes before your workout, so you’re not exercising on a full stomach.
During the workout itself, protein isn’t a priority. Replenishing fluids is more important, and for long or intense sessions, you might want to include some carbohydrates. Whether you have your protein before or after exercise, both times simply count towards your daily total, and that total is what matters.
Is a protein shake before bed a good idea?
Having a protein shake before bed can be an excellent way to round off your daily intake, especially on training days. Casein is often chosen for the evening: this milk protein is digested slowly, over several hours, meaning the amino acids are released gradually.
Researchers (including Trommelen and Van Loon, 2016) studied the consumption of 30 to 40 grams of casein before bed among strength athletes, as a way of spreading protein intake more evenly throughout the day. The same principle applies here: it’s not a ‘magic moment’, but an extra meal that contributes to your daily total. Logically, those who train in the evening and eat very little afterwards will benefit the most. Check out our organic unflavoured casein or the full casein range.
Can you have a protein shake for breakfast or as a meal replacement?
A protein shake is a good addition to your breakfast, but on its own it is not a complete meal. You should therefore combine it with fibre, carbohydrates and fats, for example by adding porridge, fruit or nuts, or by mixing the powder into yoghurt or a smoothie.
For many people, breakfast is the meal of the day with the lowest protein content: bread or breakfast cereals mainly provide carbohydrates. That’s precisely why the morning is a logical time to top up your protein if you want to spread your intake more evenly. If you really want to replace a meal, you’ll need more than just protein powder mixed with water; take a look at the overall composition of what goes into your shake.
How much protein do you need per day?
For adults, the recommended daily intake is approximately 0.8 grams of protein per kilogram of body weight (EFSA recommends 0.83 grams per kilogram). According to international sports nutrition guidelines, athletes who engage in serious strength or endurance training often consume between 1.2 and 2.0 grams per kilo in practice, depending on their goals and training volume.
- 70 kg adult, not very active: approximately 55 to 60 grams of protein per day
- Endurance athlete weighing 70 kg: approximately 85 to 100 grams per day
- Strength athlete weighing 70 kg: approximately 100 to 140 grams per day
Do you get that amount from your regular diet? If so, a shake adds little value. If you can’t manage that every day, a shake is an easy way to bridge the gap. You can read more background information in our article on the benefits of protein powder.
Which shake is best for which time of day?
| Time | Logical choice | Why |
|---|---|---|
| After exercise | Organic whey | Is digested relatively quickly, and after exercise is a regular, convenient time to have it |
| Before exercise (60–90 mins) | Whey or vegan protein | Tops up your intake without leaving you feeling full whilst exercising |
| At breakfast | Whey or vegan protein, with porridge or fruit | Breakfast is often the meal with the lowest protein content |
| Before bed | Casein | Is digested slowly, over several hours |
If you’re lactose-intolerant or follow a plant-based diet, vegan protein is an excellent alternative at any time of day. In that case, be sure to keep an eye on your total daily intake.
Frequently asked questions
How much protein is there in one protein shake?
On average, 20 to 25 grams per serving, depending on the powder and the amount you use. Check the label: it will state the exact amount per serving.
Should I have a protein shake on rest days too?
Your protein requirements apply every day, including rest days. If you meet your daily total through your regular diet, a shake isn’t necessary that day; if you can’t, it can make up the difference.
Do I need a protein shake if I’m already eating enough protein?
No. A shake is a tool for those who find it difficult to meet their protein needs through food alone; it’s not a compulsory part of exercising. Convenience is the main reason for having one.
Is a vegan protein shake just as effective as whey?
Plant-based protein works perfectly well. Whey naturally contains slightly more leucine per serving and is digested more quickly, but with a well-formulated plant-based protein and sufficient total intake, the difference in practice is minimal.
Want to get started with your own protein timing?
Above all, choose a time that’s easy for you to stick to: in practice, this turns out to be more important than the ‘perfect’ minute. In our protein range, you’ll find organic whey, casein for the evening and organic vegan protein as a plant-based option, all with short, easy-to-read labels and no unnecessary additives. That way, you know exactly what you’re taking, whenever you take it.
