The optimal time to have a protein shake if you are exercising regularly is a fiercely debated topic. Protein is absolutely necessary to help build and repair muscle, but does it really matter if you have your shake before or after a workout?
It was previously believed that protein had to be consumed within 30 minutes of a workout for your body to use it. Recent research suggests that this may not be the case.
There aren't any conclusive research studies to confirm the best time to have a protein shake but what is definite is making sure you consume an adequate amount of protein throughout the day, based on your body weight and theintensity and frequency of your workouts.
A protein shake is an easy, effective option between meals, either as a snack or around your workout. Studies suggest that as long as you consume protein around your workout, there's no difference in muscle strength or size if it’s before or after training.