Updated: May 12
The post-workout shake is a great ritual of the fit life, but if you're just trying to make sure you're getting all you need each day, there is no specific time to take it. Many people start the day with a shake, or even mix a scoop into their cereal or yogurt.
But dietary protein is healthy no matter if you have it at breakfast or dinner—or in between.
However, there is also a case for taking protein before working out, particularly if you're on a low-calorie or low-carb diet.
A lot of people feel that they need to take their protein directly after their weights workout, as there is a "special" window of opportunity for maximum absorption, but this is incorrect. This is hype that the supplement industry has led millions to believe in order to boost sales. Research has not put the argument to bed stating that the window to consume food or protein post workout is roughly 4-6 hours. The only caveat for this would be if you wanted to do another workout session, then it is advisable to get nutrients in again before you do workout number 2.
For those of you who like to take something before training but don't like having that shake sloshing in your stomach during training? I recommend taking isolated BECAAs instead.