Nutrition

What is the Best Time to Take a Protein Shake After a Workout?

Introduction

Is it better to drink a protein shake right after you finish lifting, or does the timing not really matter? For years, athletes and gym-goers have argued about the best time to take a protein shake.

After a workout, your muscles are in need of recovery. They’ve been stressed and challenged and need sustenance to grow, repair and become stronger so that you can do it all over again. In this article, we’ll break down the science, explain the benefits and share the best options to maximise your recovery - plus highlight products to help you do so that are trusted worldwide.

Why Protein is Essential for Post Workout Recovery

Strength training, lifting weights and intense training towards muscular failure is likely to result in some muscle damage (tiny tears in muscle fibres) - this isn’t harmful, but it is a part of the process as your body adapts to training. To repair and strengthen these fibres, your body needs dietary protein.

After you consume protein, your body breaks it down into amino acids, the molecules that rebuild/ build muscle tissue, produce enzymes & support countless cellular processes.

This process is called muscle protein synthesis, and is the main driver of muscle growth & repair after training. It’s no real surprise that if you want to build muscle, get stronger, or recover more quickly, consuming adequate protein should be a real priority.

To summarise, after training, consuming some protein will help to:

Support muscle growth, strength, and recovery so you can reach your training goals.
Support muscle protein synthesis - the muscle building process.
Potentially improve recovery speed and reduce soreness so that you can train again sooner and perform better over time.

Amongst others, a well-cited study in 2011 showed that consuming protein after resistance training directly increases muscle protein synthesis (1). Another review by the International Society of Sports Nutrition confirms that sufficient protein intake is critical for maximising recovery and performance (2).

Does Timing Really Matter? The Anabolic Window Explained

The ‘anabolic window’ is the idea that you need to consume protein within 30-60 minutes of finishing a workout in order to maximise muscle growth. For years, this was seen as an absolute truth.

However, more recent research suggests that while sooner might be helpful, the ‘window’ itself is actually much larger. A 2013 meta-analysis in the Journal of the International Society of Sports Nutrition found that total daily protein intake is far more important than the exact timing of when you consume protein (3).

This 2013 study on nutrient timing suggested that the larger the protein serving in your meals, the further apart they can be consumed & that consistently consuming adequate protein throughout the day is far more important than immediately ingesting some within 30 minutes of finishing a workout (4).

With that said, it’s safe to say that delaying protein intake for many hours after training may not be the best way to approach things. The general consensus is:

Consuming protein soon after a workout is probably a good idea if you train first thing in the morning and haven’t eaten anything prior.
If you consumed a protein-rich meal 1-2 hours before training, the urgency to consume protein immediately after you train is much less.
The anabolic window likely extends several hours post-workout.
Consuming protein consistently throughout the day (and consuming enough protein over a 24 hour period) is actually far more important than an immediate post-workout shake.

When Should You Take a Protein Shake?

Getting enough protein from food sources alone can sometimes be challenging. Supplementing with a protein powder can make it easier, more cost-effective, and more convenient than preparing protein-rich foods like steak or chicken.

Choosing a high-quality, fast-absorbing powder, you can ensure you’re getting a reliable serving of protein in a convenient way—without the extra prep or cooking.

If you haven’t eaten before training, it’ll be a good idea to get a protein shake soon after your workout, whereas consuming a shake within 2-3 hours of your workout will still be highly effective in stimulating the muscle building response if you’ve been eating pretty consistently throughout the day.

Remember - total protein intake each day is more important than the timing of your protein servings.

Finding the Right Amount of Protein for Recovery

So - how much protein do you need? We can answer this question in two parts:

Post workout protein requirements
Daily protein intake requirements

A 2017 review confirmed that a serving of 20-40g of protein is enough to maximise muscle protein synthesis (5). These recommendations are in line with 0.25g of protein per kg of bodyweight. Consuming more protein than this amount, for healthy individuals, is absolutely fine (and likely necessary if your daily protein requirements are on the higher end), it simply won’t maximise muscle protein synthesis any further.

Daily protein needs tend to vary depending on your goals, age & activity levels, as well as how much muscle mass you have.

Generally speaking, the more muscle mass you have, the more activity & exercise you do, the more protein you’re going to require. There’s also an argument for increased protein intakes in older populations, and for the purposes of recovery from illness or injury.

A systematic review in 2018 suggests you really only need around 1.6 grams of protein per kilogram of bodyweight in order to max out your gains & that anything beyond this has ‘no further benefit’ (6).

However, if your goals revolve around fat loss (whilst maintaining muscle mass) and you’d like to play it ‘safe’, you could increase your protein intake up to 2.2 grams per kg of bodyweight, but this is probably unnecessary.

Here are some general guidelines based on activity levels:

Sedentary adults: ~0.8g protein per kg of bodyweight
Active individuals: 1.2-1.6g protein per kg of bodyweight
Strength athletes: 1.6-2.2g protein per kg of bodyweight
Older adults: 1-1.2g protein per kg of bodyweight

If you’re not sure of which category you fit into, there’s a much easier way to determine how much protein you should be eating each day.

CLICK HERE to access the Optimum Nutrition Protein Calculator and have your protein needs calculated based on your individual goals.

What to Look for in a Quality Post-Workout Shake

Not all protein powders are created equal, so when searching for a quality protein shake to help with managing your recovery needs, look for the following:

Fast digesting protein - whey protein is the ‘gold standard’ as it’s absorbed quickly and is rich in leucine (the amino acid responsible for driving the muscle building process).
Complete amino acid profile - look for products that cover all essential amino acids (the ones you must source through diet as your body cannot make them), especially BCAAs (branched chain amino acids).
Third-party tested - choose a reputable, reliable brand that uses consistent and high quality ingredients, and that is tested for purity and banned substances (extremely important for sports competitors and professional athletes).

Less reputable brands or poor quality proteins may contain fillers, hidden sugars, or even lower quality/ under-dosed protein amounts as they look to keep costs as low as possible, so always buy from trusted brands and retailers.

Why Gold Standard Whey is the #1 Choice for Recovery

Optimum Nutrition Gold Standard Whey Protein is the most popular, widely known protein powder available. Trusted globally, it is also banned-substance tested & represents the “Gold Standard” for protein quality.

It contains 24 grams of protein & 5.5 grams of BCAAs per serve, and as it is comprised primarily of whey protein isolate, it mixes easily & is absorbed quickly - perfect for taking after your workout. It is also low in fat and sugar, which means there are very few additional calories in each serving.

It is available in multiple flavours including Double Rich Chocolate, Vanilla Ice-Cream, Mocha Cappuccino and fourteen others.

Optimum Nutrition High Protein Shake - For Convenience

If you’re short on time and looking for an even more convenient way to get your protein in, Optimum Nutrition offers a ready-to-drink option:

It’s the simplest way to support recovery on the go - containing 30g of protein per serve, is low in fat and sugar with no artificial colours. It also comes in four delicious flavours - chocolate, vanilla, strawberry and banana.

Protein Timing and Recovery - Your Questions Answered

Q: How soon after a workout should I drink my protein shake?

A: Ideally within 30-120 minutes, but consuming enough protein each day is more important.

Q: Can I take protein shakes on rest days?

A: Absolutely - protein shakes are an ultra-convenient way to consume protein, and if having regular protein shakes helps you with getting enough protein in each day, then this is a great way to go about things.

Q: Is it better to take protein before or after a workout?

A: Both can help with the recovery process - remember that total daily protein intake is more important than the specific timing of your protein servings. Aim to eat enough protein each day (using our Protein Calculator HERE) whilst splitting that amount up evenly throughout the day.

Q: How much protein is too much in one serving?

A: There’s no limit - a 2023 study showed that as the protein content of a meal increased, so too did the anabolic (muscle building) response in the body to that meal (7). As such, the amount of protein you eat during each day is more important than how much you eat per meal, but aim for 20-40g in order to maximise the muscle building response.

Q: Should I choose a reputable brand?

A: Always - less reputable brands may be more likely to sell products that contain fillers, hidden sugars and even lower quality/ under-dosed protein amounts as they look to keep costs as low as possible, so always buy from trusted brands and retailers.

Final Take: The Best Time for Protein Shakes After Workouts

Whether you drink it immediately after training or within a couple of hours, the key is consistency. Muscles thrive on regular protein feedings to repair, rebuild and grow stronger.

Fuel your recovery smarter with Optimum Nutrition Gold Standard Whey Protein - trusted by athletes, fitness enthusiasts and professionals worldwide.

Sources

* Protein powders should not be used as a sole source of nutrition and should be consumed in conjunction with a nutritious diet and appropriate physical training or exercise program.