7 Min
Zuletzt aktualisiert am 29.04.2026
Do you sometimes wonder why everyone drinks protein shakes at the gym? The answer is quite simple: Protein contributes to the increase and maintenance of muscle mass. However, in everyday life, it is not always easy to rely on high-quality protein sources – often you don't have enough time, are on the go, or simply don't have the energy to prepare a proper meal. We all know that, right?
Protein shakes can help meet protein needs here. Especially for active athletes, the question often arises: protein shake before or after training or completely independent of sports? What is best?
Today we are going to get to the bottom of this question so that you can ideally supply your body with proteins in the future and achieve the best results during training.
Your knowledge to go: Protein shake before or after training?
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Protein shakes can be useful both before and after training because Proteins contribute to the maintenance and building of muscle mass.
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More important than the timing of protein intake, however, is that you meet your daily protein requirement.
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When choosing protein shakes, look for a high protein content (about 70% protein), a complete amino acid profile, and a short ingredient list.
Proteins: Why are they important?
Why exactly are proteins important again? Proteins are one of the three macronutrients and have many functions in the body. Proteins are involved everywhere. Especially among active athletes, proteins are popular and many active athletes drink protein shakes before or after training.
Protein shakes in sports – advantages
What do protein shakes do? Proteins are important in sports because they are basically the building blocks of our muscles. An adequate supply of protein – and this concerns both quantity and quality – is important in sports because Protein contributes to the increase and maintenance of muscle mass. And that's what we all want, right?
How does it work? Training stimulates muscle protein synthesis. This simply means that the body uses amino acids to build new muscles. For this to work smoothly, you need amino acids. Remember: proteins consist of amino acids. So we have to make sure to provide the body with plenty of proteins through nutrition.
Little tip: Even more important, however, is that you train regularly and effectively. Otherwise, even the highest protein intake won't help you. So unfortunately, having a protein shake daily is not enough, otherwise I would already be a top athlete.
Also, studies are currently investigating the connections between protein shakes before or after training and recovery or muscle soreness. Cool, right? Unfortunately, there are still many scientific uncertainties here and we don’t yet know 100% what proteins can really do.
Let's note: proteins are important and an adequate supply of high-quality proteins has many benefits for us and our bodies.
Protein shake before or after training – or during?
So, we already know that we definitely need proteins and that protein shakes can help us quickly and easily meet our protein needs. So far, so clear, right?
More and more often, the question arises when is the best time to drink a protein shake. Before exercise, during training, or relaxed afterwards? Or does it not matter? Protein is protein, no matter when you take it, right?
Well, it really depends on who you ask. Research teams and studies unfortunately don’t fully agree. While some studies show that the timing of intake doesn’t matter, others prove that timing does play a role and can even have a big impact on training results!
Let's take a look at the different options: protein shake before or after training – or even during?
Protein shake before training
Quickly drink a chocolate protein shake on the way to the gym? Sounds good.
There are recommendations to consume proteins about 90-60 minutes before training. Figuratively speaking, protein shakes before training are supposed to really boost muscle protein synthesis. Many also combine proteins and carbohydrates as a pre-workout meal!
But beware: some people find a shake before training heavy on the stomach!
Protein shake during training
Is the answer to the question “Protein shake before or after training?” maybe “During”? Just like the motto: Shake in one hand and dumbbell in the other?
Protein shakes during training are basically only necessary for very long-lasting and at the same time very intense exertion.
They also don’t lead to building more muscle directly or suddenly becoming 10 times stronger and setting new records. Too bad.
Protein shakes during training don’t seem to harm, but also don’t drastically help. So you can continue to make your gym buddies jealous with your refreshing Clear Protein !
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By the way, it is super important to drink enough water during sports. So maybe a water bottle in one hand and a dumbbell in the other?
Protein shake after training
When it comes to whether you should drink protein shakes before or after training, consuming a protein shake after training is probably the option most of us know best. But honestly: a protein shake after jogging just tastes heavenly!
Scientifically, there are two camps here – as if it wasn’t complicated enough!
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Protein intake in the first 2 hours after training is relevant.
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Not the first 2 hours, but the next 24 hours (or even longer) are relevant.
The background of these two camps is that it was long thought that there is only a relatively short so-called anabolic window after training. That is, that most of the muscle growth takes place in the period of about 2 hours after training. That is why it was always advised to consume proteins as quickly as possible after training to Muscle growth to promote. However, recent studies show that this is not true. Instead, muscle protein synthesis (which ultimately means muscle growth) is supposed to run at full speed in the next 24 hours after training and can be positively influenced during this entire period. Where the truth lies? We do not know yet.
What is certain, however, is that proteins after training are fundamentally important, regardless of exactly when they are consumed.
By the way: Some studies show that it can be useful to consume quickly digestible proteins right after training to supply the body with protein as quickly as possible. Athletes hope this will quickly start muscle protein synthesis – yay! Later in the day, you should choose more slowly digestible proteins. The idea behind this is that these proteins are made available to the body step by step overnight. But even this – surprise – is not supported by all studies.
What is best: Protein shake before or after training?
Should we drink our protein shake before or after training? You can see, this is not so easy to answer – research is not unanimous and many studies come to different conclusions. None of the options is really better or worse than the other.
Currently, it seems that it is probably less important when you drink your protein shake, and more important that you do (or get enough protein through other means). However, it definitely makes sense to pay attention to your protein intake around your time in the gym or on the running track and consume protein.
Our tip: It’s best to spread your total protein intake over small portions throughout the day and consume protein with every meal. You can also give your muscles an extra portion of protein before or after training. This way, you are well supplied and create the best foundation for your training!
Are you wondering how much protein you should consume? That is a whole topic on its own! Because there is no fixed protein requirement that applies to everyone. Instead, each of us needs a different amount of protein depending on factors like age or activity level. If you want to find out how much protein you need, you can read about it in our article "How Much Protein per kg: Optimal Requirement for Health and Fitness".
Whether you take your protein shake before or after exercise, you should definitely pay attention to good quality! Let's take a closer look.
Protein sources – the best protein shake
Now we know whether we should drink our protein shake before or after training (or not at all), but the question of which proteins are best still remains. Don't worry, we have an answer for that.
First and foremost: Although we keep talking about protein shakes, you can of course also meet your protein needs through foods like legumes, etc.! You don't necessarily have to rely on shakes or protein bars – such products simply make it easier for you to get enough protein in everyday life. So if you prefer, you can also take a delicious lentil dal with you to the gym!
No matter what you ultimately choose, always pay attention to good quality in your foods or protein products:
Your products should…
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as much as possible complete amino acid profile have (or you combine different products with different amino acid profiles to help out a bit)
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definitely indispensable (= essential) amino acids contain – because unlike dispensable (= non-essential) amino acids, your body cannot produce these (in sufficient amounts) itself
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ideally also other valuable nutrients contain fiber
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as much as possible short ingredient list have
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a high protein content – of course ;)
We don't want to brag, but we have a nearly perfect protein powder, fantastic bars, and more in our shop for high-quality protein products that provide you with vegan proteins. Take a look and get your training off to a great start!
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Conclusion: What should you pay attention to?
Wow, that was a lot of information about when to drink protein shakes and whether protein is more useful before or after sports. To summarize: The timing of protein shakes seems either not as important as previously thought, or it depends on many different factors which time is best for whom. What is important, however, is that you definitely meet your daily protein requirement! So whether you drink your protein shake before or after training is up to you. Try different times and share your experiences with us! What fits best for you and your daily routine?
Do you feel like reading more? In the next article, we explain whether magnesium is better before or after sports. And in this post, you will learn what is best to eat before sports.
Literature & sources
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Carlsohn, A. (2016). Influence of proteins on muscular regeneration following exercise. In: German Journal Of Sports Medicine, 39(3).
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German Nutrition Society e.V. (DGE) (2021). Selected questions and answers about protein and essential amino acids. https://www.dge.de/fileadmin/dok/
healthy-nutrition/faq/DGE-FAQ
-Protein-2021.pdf -
König, D. et al. (2020). Position of the working group sports nutrition of the German Nutrition Society (DGE): protein intake in sports. In: German Journal Of Sports Medicine, 71(7-8–9).
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Raschka, C. & Ruf, S. (2022). Protein intake – recommendationIn: Raschka, C. & Ruf, S. (2022). Sports and Nutrition. Scientifically based recommendations, tips, and nutrition plans for practice. 5th edition.
Do you have questions? Then feel free to write me a Email – I look forward to hearing from you! :)
The information shared in this article does not replace individual medical or nutritional advice.
