Protein plays a crucial role in our body’s muscle-building and repair processes, making it an essential part of any fitness or wellness routine. But if you’re someone who struggles to meet your daily protein needs through food alone, you might turn to protein shakes. The real question, though, is: when is the best time to drink a protein shake—before or after your workout?

Let’s break it down with insights from health experts.

Dr. Prerana Solanki, a renowned Dietician and Nutritionist based in Kolkata, sheds some light on the timing of protein shakes. According to Dr. Solanki, protein is essential for muscle building and recovery, especially for those doing bodybuilding or intense workouts. However, she emphasizes that:

• 70-80% of your protein needs should be fulfilled through a well-balanced diet.
• The remaining 20-30% can be supplemented through shakes if needed.

The good news is that it doesn’t matter whether you drink your protein shake before or after a workout—as long as you meet your daily protein requirements. Protein is key to muscle recovery and supporting fat loss while preserving muscle mass. Experts suggest that the timing is secondary to ensuring you’re consuming the right amount of protein for your body’s needs.

• Prioritize a Balanced Diet: If you can meet your protein needs through whole foods, that’s always preferable.
• Consult a Professional: Before increasing your protein intake through shakes, consult a doctor or nutritionist. Self-prescribing protein supplements based on a gym trainer’s advice may not be safe and can lead to adverse health effects.
• Natural Protein Sources Are Key: Whenever possible, aim to get protein from whole foods like eggs, chicken, tofu, or legumes, rather than relying on powders.

Whether you choose to drink your protein shake before or after your workout, the most important thing is to ensure you’re getting the right amount of protein for your body type and activity level. A balanced diet coupled with professional advice is always the safest approach.