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When Is the Best Time to Take Protein Shake? Is It Post or Pre Workout?


If you look in your vicinity, there will be no shortage of fitness enthusiasts gulping down the protein shakes before and after the workout. However, many of them are unsure of when is the best time to have the protein shake. A protein shake is, undoubtedly, one of the most important components to achieve your fitness goals. The reason is that it’s convenient and easy to use.

Before considering the best time for you to have your favorite protein, you need to think about the big picture. If you consume less protein than your daily requirement, the timing of its intake becomes irrelevant. People with body composition goals need 1.8-2.2 g protein per Kg of body weight.

This article will explain to you what time can be the best to take protein shakes to achieve the best results.

Pre-Workout Protein Shake

Ideally, you need to have protein in your system for at least an hour. It helps in priming your body for the workout and gives a kick start. Consuming protein before a workout promotes muscle synthesis during the workout. Muscle synthesis is a signal to tell the body to grow and recover the muscles. Pre-workout protein helps you to get benefits from the elevated blood amino acids during your workout as well as after.

The digestion of the protein may vary according to the type you are consuming. Whey protein can take up to an hour to break down into amino acids.

When you neither want to enjoy training with a full stomach nor want to train with a fasting body then, you can consume a protein shake a few hours before your workout. It is the most convenient way to absorb protein without feeling bloated during your workout.

Another reason to take protein before a workout is that it stays in your bloodstream after the workout to build and repair the muscles, especially if you work out early in the morning and have your breakfast very late.

Post-Workout Protein Shake

Tough training sessions are the most dreadful for your body. A quality protein shake is something that your body needs after a workout to recover from the damage. Fast absorbing proteins provide amino acids in the bloodstream. Having protein shakes after 30 minutes of the workout helps your muscles to recover and bounce back.

Protein shakes have high bio-availability which means they can be used well in the body compared to any other source. Using an adequate amount of milk or water with your post-workout shake helps replenish the water levels in the body.

In addition, post-workout protein shakes are convenient too. So, if you need to rush to the meetings just after the workout or travel, then a post-workout protein shake is the best for you.


In order to decide whether to have protein before or after the workout, you need to understand your lifestyle and preferences. You can have a pre or post-workout shake or you can even have both. It is important to add some high-quality protein to your diet to achieve your workout goal effortlessly. Buy protein shakes that suit your needs. There are plenty of proteins available online, so don’t delay!

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