The exception? If you consumed a meal containing protein one to two hours before your workout, you might not need to prioritize refueling with protein immediately after exercise. For example, that same 2013 review suggests morning exercisers who don’t eat beforehand should eat protein within 90 minutes of completing their workout to support muscle protein synthesis. In fact, consuming protein for muscle growth may actually depend more so on whether you’re exercising amid a fasted or fueled state. But, other studies - such as a review in a 2013 issue of the Journal of the International Society of Sports Nutrition - challenge the validity of the anabolic window, meaning it may not even be a thing. This specific window of time is believed to occur between 30 and 60 minutes post-workout. Some research suggests that this helps to kick-start muscle tissue and cell repair during the prime anabolic window - or what some researchers believe is the optimal time for the rate of muscle protein synthesis to exceed that of muscle protein breakdown. You may have heard that the best time to consume protein is immediately after a sweat sesh. Since protein shakes are a convenient way to consume a substantial amount of protein quickly, you may choose to enjoy one before a workout for energy, after a workout for recovery or as a means to meet daily protein intake goals. So, when is the best time to drink a protein shake? As it turns out, the best time to consume protein (generally speaking) is quite nuanced. For these sorts of goals, it’s important to prioritize eating protein at specific times. One of the main reasons athletes might want to time their protein shake? If they’re training for a specific goal, like building muscle or improving athletic performance. In general, protein should be included in almost every meal or snack to stabilize blood sugar, support muscle growth and help you feel fuller, longer. However, according to the International Society of Sports Nutrition, those who lift weights regularly or who are training for an endurance event should aim to consume 1.4-2 grams of protein per kilogram of body weight per day (g/kg/d) to maintain and build muscle mass. The current Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, per day. Protein is necessary for building and preserving muscle mass, which can ultimately help maintain bone and joint health, as well as optimal metabolism.

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