You might see people at the gym chugging protein shakes before, during, or after their workouts, but when is the very best time to take a protein shake?
While the benefits are clear, the timing of when you take your whey protein depends on your goals and your routine. Read on to find out how to make whey work for you.1
Jump to:
- What is Whey Protein?
- When To Take A Protein Shake
- Whey Protein for Weight Gain
- Whey Protein for Weight Loss
- Whey Protein for Muscle Gain & Recovery
- Whey Protein to Enhance Performance
What is Whey Protein?
Whey protein is a high-quality protein source derived from milk during the cheese-making process.
This liquid portion contains approximately 20% of the protein found in cow’s milk and is now a hugely popular whey protein supplement on the market.
Whey protein is commonly available in several forms, which are differentiated by their level of processing and content:
Concentrate: The most common form, containing protein, some fat, and lactose. Isolate: Processed further to remove most of the fat and lactose, resulting in a higher protein percentage. Hydrolysate: Further broken down (pre-digested) to be absorbed by the body faster.
The most common form on the market is whey concentrate, like our Impact Whey.
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When To Take A Protein Shake
The best time to take a protein shake depends largely on your personal fitness goals and your current workout schedule.
Most people incorporate a whey protein supplement to achieve one or more of the following goals:
- To increase overall calorie and protein intake to support mass gain.
- To support muscle retention while limiting calories for weight loss.
- To aid in muscle repair and recovery after intense exercise.
- To boost athletic performance and strength gains.
Let’s explore the optimal whey protein timing based on your specific physical and exercise goals.
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Whey Protein for Weight Gain
To gain mass, you must ensure you are consuming more calories than you burn, which is often referred to as a calorie surplus.1,3
If your goal is to use whey protein simply to increase your overall calorie and protein intake, the precise timing of consumption is less critical.
For best results when looking to gain mass, you can space out your protein shakes between your main meals to ensure they do not curb your appetite for whole foods.
If you need a high-calorie shake, you can blend your whey with milk or a nut butter for a boost of healthy fats and a more energy-dense shake.
Whey Protein for Weight Loss
Successful weight loss requires consuming fewer calories than you burn, achieving a calorie deficit.1
Protein shakes are an excellent tool for weight loss as they provide a simple, measured way to consume high-quality protein while keeping total calorie intake low.
While an unmodified shake is not designed to be a full meal replacement, it can be a quick, well-rounded option if you bulk it out with healthy additions.
To create a balanced, satiating meal replacement shake with adequate macros, you will need to add carbohydrates, healthy fats, and micronutrients.
Try mixing your shake with ingredients like nut butter, oats for slow-releasing carbs, and a piece of fruit like a banana or berries.
A balanced shake helps you feel full and satisfied, which is key for successful and sustainable protein for weight loss, while also helping to maintain valuable muscle mass.
Check out our macro calculator here for guidance on hitting the right macros for your goals.
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Whey Protein for Muscle Gain & Recovery
The traditional idea of a strict "anabolic window" – needing to consume your protein within 30 minutes of a workout – is now considered less critical.
Current research suggests that the benefits of a high protein intake can extend up to 24 hours after your workout, as muscles take a full day or more to fully rebuild.3
However, consuming your shake shortly before or after your workout still provides your body with necessary amino acids to kickstart the muscle protein synthesis process.
To maximise muscle gain, it is most beneficial to spread your protein intake across the day, aiming for 3-4 meals or snacks, rather than consuming your full daily amount in one sitting.3
Avoiding a shake at the exact same time as a high-protein meal prevents the body from being overloaded, ensuring better overall protein absorption throughout the day.
Don't stop there, make sure your meals are high-protein too:
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Whey Protein to Improve Performance
High-intensity exercise causes muscle tissue breakdown, which then requires extra dietary protein for rebuilding and growth.
Think of your muscles like a structure: intense exercise partially breaks it down, and extra whey protein acts as the building blocks to rebuild the structure even bigger and stronger.
Research confirms that supplementing with extra protein, like whey, can lead to increased gains in mass, strength, and the rate at which muscles rebuild (muscle protein synthesis) when combined with a consistent training regimen.1
For more supplements to help boost performance, check out creatine:
Take Home Message
Whey protein is a powerful supplement that offers benefits for a wide variety of people, from seasoned athletes to those who are less active.
While the rest of your diet and exercise routine are equally important, whey protein can help you gain lean mass, retain muscle mass while cutting calories, speed up your recovery time, and enhance your overall workout performance.
The most important part of whey protein timing is consistency: making whey protein a regular, daily habit will provide the most comprehensive and noticeable benefits for your fitness journey.
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1. Pasiakos, S. M., McLellan, T. M., & Lieberman, H. R. (2015). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Medicine, 45(1), 111-131.
2. USDA. 2015. Agricultural Marketing Service. AMS – USDA. [Online] April 24, 2015. [Cited: January 15, 2019.] https://www.ams.usda.gov/sites/default/files/media/Whey%20Protein%20Concentrate%20TR.pdf.
3. Campbell, B., Kreider, R. B., Ziegenfuss, T., La Bounty, P., Roberts, M., Burke, D., … & Antonio, J. (2007). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 4(1), 8.
Citation: Ji, X., Ye, X., Ji, S., et al. (2025). Whey Protein Supplementation Combined with Exercise on Muscle Protein Synthesis and the AKT/mTOR Pathway in Healthy Adults: A Systematic Review and Meta-Analysis. Nutrients, 17(16), 2579. DOI: 10.3390/nu17162579. | Citation: An investigation into how the timing of nutritional supplements affects the recovery from post-exercise fatigue: A systematic review and meta-analysis (2025). Frontiers in Nutrition. DOI: 10.3389/fnut.2025.1567438. | Citation: Aussieker, T., Hilkens, L., Holwerda, A.M., et al. (2023). Collagen Protein Ingestion during Recovery from Exercise Does Not Increase Muscle Connective Protein Synthesis Rates. Medicine and Science in Sports and Exercise. DOI: 10.1249/MSS.0000000000003214. | Citation: Gwin, J.A., Church, D.D., Allen, J.T., et al. (2024). Consuming Whey Protein with Added Essential Amino Acids, not Carbohydrate, Maintains Post-Exercise Anabolism while Underfed. Medicine and Science in Sports and Exercise. DOI: 10.1249/mss.0000000000003541.
