Should You Drink a Protein Shake Before or After Your Workout? Here’s What Science Says

Last Updated : August 25, 2025 Alex Berrio

A muscular man in a black NutraBio shirt drinks from a branded shaker bottle while resting at a gym.

For years, I’ve been hearing a debate back and forth on the use and consumption of protein shakes. Should you drink a protein shake before or after workout sessions? I thought the topic was settled, but apparently not, as the internet is still debating it.

At NutraBio, you know we’re all about bringing you value and helping you get the best results possible. So, if you’re still unsure when to drink your protein shake, we’re going to break it all down for you and hopefully end the confusion.

To provide you with a quick answer, the fact of the matter is that research shows that total daily protein intake matters more than timing, even if extra essential amino acids help muscle recovery.

But, there’s more to the story than that, so in this article, we are going to dive deeper and unpack nutrient timing, the anabolic window, and how to meet your recommended grams of protein target with NutraBio protein powder and other protein sources.

Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements to your current regimen.

The Importance of Protein Timing

When it comes to the importance of protein timing, there are three main areas we need to dive deeper into: Energy Boost, Nutrient Delivery/Protein Synthesis, and Muscle Recovery/Anabolic Window.

A better understanding of these key topics will help you determine if you should drink a protein shake before or after workout sessions.

1. Energy Boost Before Workouts

Some people feel they need to drink a protein shake before their workout to utilize a quick-digesting form of protein and get amino acids delivered to the muscles while they work out. They also feel as if their workouts are better if they have something (like protein) in their system before hitting a brutal workout.

For many, the use of a high-quality protein powder before workouts suits their digestive system just fine, while others notice a slight discomfort. What I would recommend (if you want a shake before workouts) is adjusting your serving size and the amount of water you use. Less fluid may be better for you, as less will be sloshing around in your stomach as you train.

On the flip side, some people notice a massive difference in their energy levels if they don’t eat something or drink a shake before workouts. They depend on that boost of energy to help them push through training sessions without hitting the wall halfway through.

But when it comes down to whether you should drink a protein shake before or after workout sessions, the research is pretty clear that in both cases, the results (as they relate to muscular adaptations) are the same.

2. Nutrient Delivery and Protein Synthesis

To get the best results possible from your training, you need to optimize nutrient delivery and protein synthesis. This can be accomplished by utilizing a quality protein source, such as a high bioavailable protein like eggs, or through a protein shake like one of the NutraBio protein supplements.

One thing to consider is how your body reacts to a whole food form of protein and a liquid form of protein.

If you prefer something light, you can’t go wrong with a superior form of protein powder, such as a whey protein isolate. Some prefer this both before and after workouts, as the body doesn’t need to work as hard to break down the protein into amino acids, absorb the nutrients, and then shuttle them out to be utilized by the body.

Research has shown that consuming dietary protein immediately after a training session can stimulate muscle protein synthesis, inhibit protein breakdown, and support lean muscle repair and growth.

Is that the end-all be-all, and that the answer to whether you should consume a protein shake before or after your workout sessions is definitely after? No. Again, the body is remarkably resilient, and as long as you provide it with the nutrients it needs daily, the timing truly doesn’t matter.

However, consuming a post-workout shake can kickstart the recovery and rebuilding process sooner than if you waited several hours to consume a meal.

3. Muscle Recovery and the Anabolic Window

We’ve all heard about the “anabolic window” and this fallacy that if we don’t consume protein within 45 minutes following a training session, that our entire workout was for nothing and we missed the “window of opportunity” to properly repair the muscle and experience any sort of growth.

Well, that was debunked. The “anabolic window” is a lot longer than what we all were told. If you can take in a meal with protein within several hours following your training session, you’re going to be just fine.

The truth is that muscle recovery kicks in soon after your training session as protein synthesis repairs and builds muscle tissue. A study on 21 men showed that two groups consumed 25 grams of protein per shake, either before or after weight training.

What the study found was that there was no difference between the groups when it came to muscle growth or strength gains. What matters is that you consume protein around your training sessions, and it doesn’t necessarily have to fit a “timing window” in order to get the results you’re looking for.

To provide you with a personal anecdote, I used to be very regimented with my protein intake. I was one of those people who consumed protein both before and after workouts. What I found was that even if I didn’t consume either at those times, assuming I still met my daily recommended protein intake, my recovery was still the same.

Now, do I still prefer to consume protein following a training session? Sure. But that’s more so because I brutalized myself in the gym for 60+ minutes and was dog-tired. I was hungry and looking for something to refuel my energy levels with.

When it’s all said and done and you consume your protein, is there a preferred protein choice you should go with? Nope. And it doesn’t matter if you have a protein shake before or after workout sessions.

Overall, muscle repair and growth improve with a mix of protein supplements and whole foods, including milk protein and plant-based proteins.

Daily Protein Requirements for Your Fitness Goals

A scoop of light-colored protein powder spills onto a wooden surface from a translucent plastic scoop.

Now that we know protein timing and the anabolic window isn’t a thing, what do we need to focus on?

Hitting your daily protein requirements.

That’s it?

That’s it.

It’s not any easier or any more difficult than that. Stop complicating things. You need enough protein to boost muscle repair and fuel your workouts.

Meet your daily protein requirements by consuming 20 to 40 grams of complete protein in each meal. Plan 3 to 4 meals every 3 to 4 hours to support muscle recovery and reduce muscle tissue breakdown.

Want an even easier tip? Strive for 1 gram of protein per pound of body weight. That makes things super simple. If you weigh 200 pounds, consume 200 grams of protein. If you weigh 130 pounds, consume 130 grams of protein. Like most people, I find the less I have to do math calculations, the better. And this simplifies the entire process.

If you’re finding it difficult to eat enough protein in your diet, grab your favorite flavors of NutraBio protein powders and toss 1-2 scoops in a shaker bottle, add some water, and you’re good to go.

Personally, I not only use NutraBio Whey Protein Isolate to help fulfill my daily protein requirements, but I work it into my diet as a dessert or treat to help curb my cravings.

But you’ll only know if you’re hitting your recommended daily protein intake if you track your macros. Use a pen and paper to keep track of how much protein you’ve consumed for the day, or input everything into an app like MyFitnessPal.

Comparing Protein Shakes and Whole Foods

Are protein shakes or whole foods better? Whole foods, but protein shakes have a lot of benefits as well.

Let’s take a deeper look into both so that you can compare protein shakes and whole foods to decide what suits your dietary wants and needs best.

Key Factor	Protein Shakes (NutraBio Protein Powder)	Whole Foods
Convenience	You mix NutraBio protein powder quickly. It works on busy days and before or after exercise.	You need to prepare these sources, which takes more time.
Nutrient Delivery	You get a direct source of protein. It aids muscle repair with fast absorption.	You enjoy a variety of vitamins, minerals, and fiber. This supports long-term health.
Dietary Role	You use shakes as a complement to whole foods. They help meet protein goals.	You obtain natural protein with other nutrients. A balanced diet supports daily needs.
Direct Experience	You report quicker muscle recovery. NutraBio protein powders play a key role in hitting protein goals.	You feel sustained energy. Whole foods naturally enrich your dietary choices.

The Anabolic Window Debate

We already briefly touched on the anabolic window debate, but let’s look at both sides of the discussion.

1. Evidence Supporting the Anabolic Window

There is a study out there that says taking in protein after a workout can stop protein breakdown, stimulate protein synthesis, and support muscle growth and repair.

Many find it more convenient to drink a protein shake directly after a workout so that they don’t allow time to pass before they can consume a meal. Does that work? Absolutely. Is it the only way to experience results? No.

But we all need to do what’s best and easiest for us, and if that means downing a high-quality protein shake after training hard, then so be it.

What we need to take away from this is that when we’re talking about the anabolic window, one does exist, but it’s not the 45-60 minute window we once thought and were told. It extends far beyond that, which leads us into our arguments against the anabolic window.

2. Arguments Against the Anabolic Window

As with most things, the further time passes, the more research is published that opens our eyes and expands our horizons on how we can effectively recover following training sessions.

What we first thought needed to be immediate with the anabolic window, turns out to be much longer than we all anticipated. You no longer need to run to your gym bag to mix up your protein shake following workouts and have some room to breathe.

Research has shown that the anabolic window we all talk about may extend up to 5-6 hours after your training session. A randomized controlled trial demonstrated no significant difference in muscle growth between consuming a protein shake before or after workout sessions, and certainly not within a 45-minute timeframe as soon as you’re done with your last set.

Your body functions like a well-oiled machine. It doesn’t require an instruction manual to follow. It’s not as if a timer starts internally in you that determines if you hit the anabolic window of 45 minutes in order to recover and grow. Does that mean if you go over by as little as 5 minutes, you won’t get the same results?

That sounds silly, right? But it’s what we all believed for years. Luckily, the research has shown us that as long as we consume protein within 6 hours, we’ll be just fine.

Types and Sources of Protein

A colorful assortment of healthy foods including fruits, vegetables, nuts, seeds, and raw meats displayed on a countertop.

Whether you decide to have a protein shake before or after workout sessions, that’s totally up to you. Want to wait 6 hours? Go for it.

But the next thing you need to consider and think about is the types and sources of protein you want to consume.

Let’s dive in and discuss several protein sources that match your workout needs and can fuel your muscle mass and recovery.

1. Whey vs. Casein

Whey and casein are two commonly used protein supplements. Below is a table comparing the two to help you understand which one may be best according to your fitness goals.

Feature	Whey Protein	Casein Protein
Absorption Rate	Quick absorption in about 20 minutes	Slow digestion, peaks after 3 to 4 hours
Optimal Timing	Best for post-workout recovery	Ideal for nighttime muscle mass repair
Usage Benefits	Provides fast delivery of amino acids for muscle synthesis	Offers a steady release for prolonged nutrient support
NutraBio Protein Powders	Features fast-absorbing whey for rapid recovery support	Utilizes slow digestibility for extended amino acid release

If you wanted to go with a whey option, check out our Whey Protein Isolate or our Classic Whey. Decide a casein is the way to go? Check out our Micellar Casein option.

2. Plant-Based Proteins

Plant-based proteins are perfect for vegans and vegetarians who don’t want to use any animal proteins. They offer natural benefits that support your fitness goals. The key with any plant protein is to find one that is a complete protein and contains all the essential amino acids (EAAs) your body needs, as they are the building blocks for muscle.

Not all plant-based proteins are complete, so it’s important to check the label, as they may not clearly indicate this.

With something like NutraBio Plant Protein, you get all your essential amino acids by combining yellow pea protein with brown rice protein.

3. Whole Foods

Whole foods offer a variety of natural protein sources. Meat, poultry, dairy, and fish provide high-quality protein. Beans, nuts, legumes, and soy give you plant-based options. Fresh foods supply the vital nutrients your body needs to help build muscle mass and speed up recovery.

While protein powders are super convenient, make sure the bulk of your diet is coming from whole food sources and that you’re not living off protein supplements. Remember, supplements are there to supplement proper nutrition, not to replace it.

Maintain a balanced diet that supports strong performance, muscle growth, and proper recovery.

Safety and Necessity of Protein Shakes

Your diet shapes your training results. What works for me may not work for you, and vice versa. For that reason, you need to make personalized dietary choices.

Personal adjustments, such as adjusting your protein shake schedule or meal times, can help meet your unique needs. It may take you some trial and error to find out the perfect plan, but it’s key that you get things dialed in.

Whether you decide to have a protein shake before or after your workout sessions, that’s up to you. Both will help you move closer to your individual goals. NutraBio protein supplements offer a smart option if you struggle to hit your protein requirements through food alone.

The key is to make choices that support your health and fitness, allowing you to continue progressing with your results.

Conclusion

A fit woman in workout clothes holds a container of NutraBio protein powder in a gym, standing confidently in front of weight machines.

To close out this debate, science shows that protein intake matters more than timing around workouts. If you decide to drink a protein shake before or after your workout sessions, it is totally up to you.

As long as you’re hitting your recommended daily protein intake, you’re good to go.

You can use NutraBio protein powders in conjunction with whole foods as a simple solution to meet your daily protein goal. Stay consistent, keep your training intense, and get in your protein to achieve the best results possible.