Many people that lift weights or train in the gym have protein supplements popularly in the form of shakes. But the same question is commonly asked.. When is the optimal time to have a protein shake? Some people believe it’s best to drink a protein shake before a workout and others argue that after a workout is ideal.

The Recommended Daily Allowance (RDA) for protein is 0.36 grams per pound (0.8 g/kg) of body weight. The RDA is the estimated amount of a nutrient a person needs to avoid a deficiency. For protein, it’s clear that the RDA is much too low to support muscle recovery and growth. In fact, research suggests that people who consistently strength train may need double the RDA, or 0.72 grams per pound (1.6 g/kg), to support muscle recovery and growth.

To optimise your results, spread this amount over three to four meals that are consumed every three to four hours. A protein shake is a good option between meals, either as a snack or around your workout. They usually contain 25–30 grams of protein per scoop. People who exercise regularly need more protein to support muscle recovery and growth.

The results of one study suggests that as long as you consume protein around your workout, it doesn’t matter if it’s before or after training. Therefore, you can choose which time you prefer or is most convenient for you. Protein plays an important role in repairing and rebuilding your muscles after exercise, and many people use protein shakes after their workouts to aid this process.

For healthy people, there are little/ no health risks associated with using protein shakes while following a high-protein diet. Consuming more protein than the current RDA has many health benefits. However, research suggests it doesn’t matter whether you drink a protein shake before or after your workout. While protein shakes around workouts and between meals are helpful, make sure you’re getting enough throughout the day. Both foods and supplements can help you meet your goals.