Protein shakes are a convenient way to help you meet your daily protein needs. Protein shakes are popular among fitness enthusiasts and athletes alike, and are often consumed right after a workout to replenish the body and fuel the muscles.
But are protein shakes only useful after the gym? Why are people drinking protein shakes anyway?
This article will explain why people should drink protein shakes, and when to incorporate protein shakes into your routine depending on your goals.
Why Drink a Protein Shake?
Before understanding the best times to drink protein shakes, it’s important to understand the benefits of protein shakes and the purpose of consuming them in the first place.
The most popular reason for drinking protein shakes is to help reach daily protein goals for muscle growth and recovery. After a workout where muscles have been working hard, protein is an essential macronutrient that helps repair muscle damage and grow new muscle fibers.
Protein is the key nutrient that supports muscle growth over time. Plus, protein is crucial for muscle recovery and can even help reduce soreness, allowing you to get back to your gym routine more quickly (1).
Additionally, protein is quite satiating, meaning it helps keep you full for longer. Adding protein to any meal or snack will keep you full, focused, and less likely to reach for snacks.
Without feeling satiated, it’s common to reach for quick energy in the form of simple carbohydrates and sugary snacks.
Including protein in your diet can also help with weight management.
In addition to repairing muscles and helping with weight management, protein shakes are a convenient source of nutrition when you’re on the go. Instead of reaching for a bag of chips at the local corner store, you can easily have a protein shake that will definitely give you more energy and be more satisfying.
When to Drink Protein Shakes for Weight Loss
If your goal is weight loss, you don’t have to reserve protein shakes for your workouts.
In fact, protein shakes can be a great snack or even meal replacement, depending on your specific needs and weight loss goals.
Protein Shakes as a Meal Replacement
If you decide to drink a protein shake as a meal replacement, it’s important to ensure you’re still getting adequate energy and nutrients.
When it comes to weight loss, consuming too few calories can actually work against you and lead to a slower metabolism. Therefore, ensure your protein shake also provides some high fiber carbohydrates and healthy fats to have it be a true meal replacement.
For example, blend protein powder with berries or greens along with nuts, seeds, or nut butter.
Protein Shakes as a Snack
While there are various meal plan recommendations for weight loss, a common rule of thumb is to eat smaller, more frequent meals throughout the day.
Eating this way helps keep metabolism up and can help ensure steady blood sugar levels, which in turn tends to lead to less fat deposition, particularly around the midsection.
A protein shake can help keep you satisfied between meals. When you find yourself in that mid-afternoon slump and looking for unhealthy snacks around the office, turning to a protein shake instead is a good idea.
The protein will help provide energy while not spiking blood sugar levels, helping you feel satisfied.
When to Drink Protein Shakes for Muscle Gain?
If building muscle is your main goal, timing your protein intake can make a big difference.
If your primary goal is to gain muscle, consuming a protein shake within 30 minutes after a workout is most ideal.
After resistance exercise, there is a process called muscle protein synthesis in which new muscle proteins are created in the muscle to repair torn muscle tissue and build new.
To maximize muscle protein synthesis, aim to consume protein within 30 minutes of finishing your workout (2).
In addition to protein, muscle protein synthesis is even more effective with the presence of carbohydrates which is why the most ideal protein shake is a combination of high quality protein and carbohydrates.
How Many Protein Shakes a Day Should I Drink?
There’s no strict rule on how many protein shakes you should have daily.
Keep in mind that while protein shakes are a great source of nutrition, they should not replace the value of a healthy, varied, and balanced diet. Rather, protein shakes are a fantastic addition to complement a healthy diet.
Drinking one or two protein shakes daily is likely appropriate, although this can vary from person to person.
Should I Drink Protein Shakes Before or After a Workout?
People drink protein shakes both before and after workouts. But does the timing really matter, and which is best?
Exercising on an empty stomach isn’t ideal. Therefore, having a protein shake before a workout can help give your body enough energy to power through the session.
However, consuming protein before exercise may not be as beneficial for muscle recovery and repair compared to having it afterwards.
If you can only have one, post-workout is the best time—ideally within 30 minutes (3).
Can I Drink a Protein Shake at Night?
Research suggests that consuming protein in the evening before sleeping helps overnight muscle protein synthesis (4).
If you’re regularly engaging in tough workouts, consuming protein shakes at night can significantly help with muscle recovery.
Can I Drink a Protein Shake Without Working Out?
Protein shakes aren’t just for gym-goers—they're a convenient way to meet daily protein needs, even on rest days or if you're recovering from an injury.
While people who are less active may require less protein, it’s important to meet your individual daily protein goals. If you find that it’s challenging to get enough protein every day, a daily protein shake can help you meet your needs.
TL;DR
Protein shakes are helpful for muscle recovery, muscle growth, and promoting overall nutrition and well-being. The best time to drink a protein shake depends on your goals and individual needs.
To support muscle growth, include a protein shake ideally within 30 minutes of exercise. For weight management, consume protein shakes as a snack or a meal replacement, ensuring it’s balanced with adequate fiber and healthy fats.
Drinking protein shakes at night can also be a helpful way to support overnight muscle recovery.
Even if you’re not working out, protein shakes can be consumed any time to help meet your daily protein needs.
While it’s most effective to consume a protein shake after exercise, drinking one pre-workout can help with satiety and energy.
