When to Take Protein Shakes: Time of Day and Dosages

Are you getting enough protein in your diet? Protein shakes are a quick and convenient way to boost your daily protein intake. But is there an ideal time to drink them? The short answer is: it depends on your goals. Here’s what you need to know about the best time to take protein shakes and how much you really need.

How Protein Shakes Fit Into a Healthy Diet

Protein is an essential macronutrient that supports muscle repair, satiety, metabolism, and tissue maintenance. Protein can be found in animal foods like meat, eggs, and dairy, as well as plant-based foods such as legumes, nuts, and grains. While getting protein from whole food sources is ideal, many people turn to protein powders for convenience—especially around workouts or when they’re too busy to prep a full meal.

How much protein you need varies by weight and activity level, but most active individuals benefit from 1.2 to 2.0 grams of protein per kilogram of body weight daily. If your meals fall short, protein shakes can help fill in the gaps.

What’s The Best Time of Day to Take Protein Shakes?

There is no one-size-fits-all answer to the best time of day to take protein shakes. Protein shakes are digested in the body like any other form of protein. The timing of protein shake consumption depends on your individual goal. Let’s explore some of these cases:

For Muscle Gain and Workout Recovery

If your goal is to build muscle, timing is important. After exercise, your muscles go through an anabolic phase, where they begin to rebuild and grow. Consuming a protein shake 15 to 60 minutes post-workout can support this muscle repair and growth. The International Society of Sports Nutrition states that consuming protein during this anabolic window is the best way to get the most benefit from your protein shake.

While some research also supports pre-workout protein, post-workout is more commonly recommended—particularly if you’re not eating a full meal right after training.

For Weight Loss or Appetite Control

Protein can help satisfy your appetite—making you less hungry and aiding in weight management. If you’re trying to manage your weight, drinking a protein shake in the morning or between meals may help reduce hunger and prevent snacking.

Studies show that a high-protein breakfast helps reduce cravings later in the day and may even support metabolic health. Replacing a sugary snack with a low-sugar protein shake can also help you stay within your calorie goals while still feeling satisfied.

For General Health or Filling Nutrient Gaps

You don’t have to be an athlete or bodybuilder to benefit from protein shakes. If you struggle to get enough protein in your diet—especially older adults, vegans, or people with poor appetite—a shake can be a simple solution.

Spreading your protein intake evenly throughout the day (every 3-4 hours) is recommended, as it will help control blood sugar levels, maintain energy, and support muscle maintenance.

How Many Protein Shakes Should You Take per Day?

If you’re already eating balanced, protein-rich meals, one shake per day is often enough. If your intake is low, two shakes per day can help—especially for athletes or those with higher needs.

Most protein powders provide about 20-30 grams per scoop. It’s best to avoid going over 50 grams of supplemental protein in one sitting, as excess protein may not be fully absorbed and could place strain on the kidneys if overconsumed long term.

Can You Take Too Much Protein?

Yes. While protein is essential, more is not always better! Too much protein, especially from supplements, can lead to:

• Dehydration
• Digestive discomfort
• Bad breath or body odor
• Kidney strain

Stick to protein needs based on your body weight, not just your workout frequency.

What to Look for in a Protein Shake

Not all protein powders are created equal. You want to choose a high-quality product that checks off the following boxes:

• Low in added sugars and artificial ingredients
• Third-party tested for purity
• Free from allergens (if needed)
• Includes a complete amino acid profile

Whey and casein are animal-based protein powders and are considered complete proteins, meaning they contain all nine essential amino acids that your body needs. Many plant-based proteins are not complete on their own—but when blended correctly, they can be just as effective. Some plant-based proteins that are complete include soy protein, quinoa protein, and hemp protein.

The Bottom Line

Protein shakes are a powerful tool to support muscle growth, weight loss, or general wellness, depending on how and when you use them. For muscle gain, try a shake within 60 minutes post-workout. For weight loss, try it in the morning or as a meal replacement. For general health or to bridge any gaps in the diet, use it to help evenly distribute protein intake throughout your day.