If you're trying to build muscle, burn fat, or just take better care of your health, you’ve probably wondered: When’s the best time to take protein powder?
Should it be part of your morning routine? Post-workout? Right before bed?
You might be surprised to learn that there isn’t one perfect answer. Research shows the best time to take protein powder really depends on your goals and how you're spreading protein across your meals each day. That said, there are still a few helpful tips to follow when it comes to timing protein intake.
Why Protein Matters
Protein isn’t just for bodybuilders. It’s a key building block in every cell of your body. You need protein to:
-
Build and repair muscle tissue
-
Support healthy hormones and immune function
-
Keep your metabolism working properly
-
Stay full and curb cravings
Most people — especially those who are aging, active, or trying to lose weight — don’t get enough high-quality protein consistently. That’s where protein powder can come in handy. It’s a quick, convenient way to meet your daily needs without having to cook another meal.
But again, the timing of when you take protein powder is less important than making sure you’re getting the right amount each day.
What the Science Says About Timing
1. Spread it across the day for best results
Most people eat most of their protein at dinner and very little at breakfast and lunch. But your body uses protein best when it’s spread more evenly throughout the day.
One study on older adults found that supplementing with protein at breakfast and lunch helped increase lean tissue mass (1). This is especially important as we age and naturally start losing muscle.
If your breakfast is a slice of toast or a banana, adding protein powder to a shake or smoothie can help balance things out and keep your energy up.
2. After a workout
Getting protein after a workout is still a smart move, especially if you’re lifting weights or doing strength training. Your muscles are more receptive to nutrients after exercise, and giving them amino acids from protein can help with recovery and growth (2).
3. Before bed?
Taking a slow-digesting protein like casein in the evening can potentially support muscle maintenance and overnight recovery, particularly in older adults or athletes training hard (3).
4. Total intake matters most
Whether your goal is fat loss, muscle gain, or maintenance, the research is clear: daily protein intake is king.
One study looked at active men and women taking casein protein either in the morning or in the evening. The outcome? No significant difference in performance or body composition (4). So for someone who’s consistently training, it doesn’t really matter when you take it, as long as you’re consistent.
Be intentional with your timing, but not obsessive.
Tips to make protein work for you
-
Use it to round out meals. If your meal is mostly carbs or fat, protein powder can help make it more balanced.
-
Don’t rely on it for everything. Whole foods like eggs, meat, fish, and legumes should still make up the bulk of your protein intake when possible.
-
Consistency beats perfection. A protein shake you enjoy daily is more powerful than the "perfect" shake you forget to take.
We designed our protein powder to do more than just help you hit a number. It’s built to support gut health and muscle health — two things deeply connected to how your body performs, recovers, and feels day-to-day.
Our formula includes grass-fed animal organs for deeply nourishing, bioavailable nutrition†. It’s protein with a purpose, and it’s gentle on digestion so you can use it consistently without discomfort.
When it comes to taking protein powder, the best time is the time that fits your life.
If that’s morning, great. If it’s after your workout, go for it. If you like it in the evening to hold you over till morning, perfect.
The goal isn’t to get it perfect. The goal is to get it done.
† These statements have not been evaluated by the Food and Drug Administration. This article is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease.
Works Cited
-
Norton, C., Kerin, E., McCormack, W., Toomey, C., Saunders, J., Jakeman, P., & Francis, P. (2016). Protein Supplementation at Breakfast and Lunch for 24 Weeks beyond Habitual Intakes Increases Whole-Body Lean Tissue Mass in Healthy Older Adults.. The Journal of nutrition, 146 1, 65-9 . https://doi.org/10.3945/jn.115.219022.
-
Macdougall, J., Smith, K., Tarnopolsky, M., Chesley, A., & Atkinson, S. (1992). Changes in human muscle protein synthesis after resistance exercise.. Journal of applied physiology, 73 4, 1383-8 . https://doi.org/10.1152/JAPPL.1992.73.4.1383.
-
Gijsen, A., Pennings, B., Res, P., Senden, J., Beelen, M., Groen, B., Wallis, G., & Van Loon, L. (2012). Protein ingestion before sleep improves postexercise overnight recovery.. Medicine and science in sports and exercise, 44 8, 1560-9 . https://doi.org/10.1249/MSS.0b013e31824cc363.
-
Peacock, C., Antonio, J., Ellerbroek, A., & Silver, T. (2017). Casein Protein Supplementation in Trained Men and Women: Morning versus Evening. International Journal of Exercise Science, 10, 479 - 486. https://doi.org/10.70252/qwha8703.
