When should you drink your protein shake?
The effect of protein timing on muscle strength and hypertrophy: a meta-analysis
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Most studies claiming protein timing worked didn’t even match total protein intake between groups.
For years, media and supplements sold timing as key — but the evidence was built on studies that gave one group more protein overall, not better timing.
Practical Takeaways
Aim for at least 1.6 g of protein per kg of body weight daily — spread it evenly across meals. No need to rush a shake after lifting.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Most studies claiming protein timing worked didn’t even match total protein intake between groups.
For years, media and supplements sold timing as key — but the evidence was built on studies that gave one group more protein overall, not better timing.
Practical Takeaways
Aim for at least 1.6 g of protein per kg of body weight daily — spread it evenly across meals. No need to rush a shake after lifting.
Publication
Journal
Journal of the International Society of Sports Nutrition
Year
2013
Authors
B. Schoenfeld, Alan A Aragon, J. Krieger
Related Content
Claims (6)
If you're lifting weights and want to build muscle, eating at least 1.6 grams of protein per kilogram of your body weight every day is the most important thing — and eating even more protein (like 0.5 extra grams per kg) helps you gain a little more muscle on top of that.
If two people eat the same total amount of protein each day, it doesn’t matter whether one drinks a protein shake after the gym and the other drinks it at breakfast—both will gain muscle and strength about the same, but there’s not much research on this yet.
If you're lifting weights and want to build muscle, eating at least 1.6 grams of protein per kilogram of body weight every day is the biggest factor that helps — more protein means better results, and when you eat it doesn't matter as much.
Eating protein right before or after your workout doesn't give you extra muscle gains if you're already getting enough protein throughout the day—so you don't need to rush your shake right after lifting.
Whether you're new to lifting weights or have been doing it for years, when you eat your protein around your workout doesn't seem to make a big difference in how strong or muscular you get—but there just aren't many studies on people who already train regularly.