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When to Take Protein Powder or Protein Shake?

Updated on Oct 11, 2021 by Jessica Parker
when to take Protein powder

Protein powder is a protein supplement that is made from plants, eggs, and milk. It contains other additives, including sugar, flavors, and minerals. This powdered form of protein has a revolutionary contribution to building muscle tissues, developing strength, and promoting weight loss. Protein powders have become a regular dietary companion for most individuals. You can take them as a post-exercise energy drink or with regular all-day meals. It is important to know the best time to take protein powder for the best results.

When to Drink Protein Shakes?

Losing weight

Protein supplements can lead to fat loss and without affecting your body's health and endurance. Protein shakes reduce the number of hunger-causing hormones like ghrelin. There are a few hormones in the body that naturally keep your appetite in control. Consuming proteins can increase the numbers of such hormones, like glucagon peptide-1 (GLP-1), peptide YY (PYY), and cholecystokinin.

You can consider taking protein shakes in the middle of your all-day meals or during the afternoon If you are aiming to reduce your body fat. Us-based research suggests that people who eat protein-rich supplements during the afternoon are more likely to eat less food.

Building Muscle

Protein shakes like Body Fortress are vital in developing muscle strength and power. They are often called the builders of muscles because of their ability to build and repair muscle tissues. Usually, the ideal time to drink a protein shake is a few minutes after your workout session. This is because in this time your body heats and your muscles are ready to gain mass.

Make sure you take enough amount of protein to rebuild your broken muscle tissues. The right amount depends upon your workout intensity and resistance levels.

Preventing Muscle Loss

Loss of muscle mass is a common problem that you will face as you grow older. A study says that people lose 4 to 8 percent of muscle mass as they cross the 30 age mark. Protein intake is essential in preventing body muscle loss.

It's suggested to take around 25 to 30 grams of protein in each meal. You can also distribute the total intake amount at your convenience. Make sure you drink your shakes at your regular meal timings for best-optimized results.

Exercise Performance and Recovery

Being prone to muscle soreness and strain is common during extensive physical exercises. The right protein powder will help you achieve the desired results.

We recommend you mix your protein intake with some value of carbs and consume it during and after the exercise. This will help in boosting your body's endurance. Following this practice will also help you recover muscle soreness and get better gains from your exercise.

Should You Take Protein powder Before Bed?

Our body muscles are not in an active state at night. Taking protein before bed is an effective way of building muscles and recovering from muscle injuries. A study says that protein consumed at night is easily digested and absorbed by body muscles.

We recommend you take around 40 grams of protein before bed. This way, you will give your body muscles enough nutrients to grow and strengthen. This technique is efficient for all people, but for elderly ones, this is probably the most-suited technique.

Can I Take Protein Powder Without Workout?

The answer is Yes. You can take protein powder without a workout to keep your body fit and also for losing bodyweight. Not all protein powders have similar composition. Some supplements are loaded with balanced nutrients, calories, and protein, while others are suited for post-workout recovery.

You can look for protein powders that give you meal replacement shakes. The diverse nutritional composition with enough calories and protein content will help you lose your excess body weight.

Can I Take Protein Powder Empty Stomach?

The answer is Yes. You can take protein powder after your workout on an empty stomach. It will keep you energized the entire day. You can also take protein powder on empty stomach along with your regular breakfast meals. Consuming protein shakes within 20 minutes of the post-workout session is good for muscle build-up and recovery.

Is Too Much Protein Bad for You?

The answer is No. There is no evidence to justify that excessive protein intake can cause harmful side effects. Many researchers have concluded that a healthy adult can easily consume a good amount of protein without worrying about any health risks.

We suggest keeping your protein intake from 0.6–0.9 grams per pound. If you are into extensive exercises or athletic activities, you can easily consume 0.9 grams/pound. Go for 0.6 grams/pound. if you are taking protein just for maintaining muscle mass.

Protein shakes come in different types and buying the right type can be confusing. Read our blog to find the best protein powders in 2021.

List of Best Protein Shakes

Isopure Protein Powder

Isopure Protein Powder is the best protein supplement for post-workout recovery. It mainly comes in three flavors; chocolate, strawberry, and vanilla. This is a plant-based protein powder, and every scoop of this powder contains 20g of protein, 1.5 grams of fat, and 0 grams of sugar. The container has 20 servings and weighs 1.37 Pounds.

RSP TrueFit - Protein Powder

RSP TrueFit - Protein Powder is an effective protein shake that includes 12 Non-GMO fruits and vegetables and 8 grams of prebiotic fiber. This shake is an excellent meal replacement supplement because of its 25g of grass-fed whey protein and 1 billion CFU probiotics. This supplement is also easy to digest and absorb.

Naked WHEY 5LB Protein Powder

The Naked WHEY 5LB Protein Powder has zero additives and flavor and is completely GMO and gluten-free. It offers a maximum of 25g of protein, 2g of Sugar, 3g of Carbs, and 120 calories. It has no chemical contaminants that make it a 100% natural product. This whey protein is your best-buy item for post-workout gains or other muscle recoveries.


Protein is a vital nutrient for body development. It can benefit you in several ways including fat loss, bodybuilding, or muscle recovery. Consuming it at the right time can help you maintain your body muscles and health. You can also achieve your fitness goals easily with the right strategy.

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