How soon after a workout should I take my protein shake?

A good rule of thumb is to have your protein shake within 30–60 minutes after training, often called the “anabolic window.” This can help with muscle repair and recovery.

That said, research shows the most important factor is hitting your total daily protein target — so don’t stress if you can’t drink your shake straight after your workout. Consistency over the whole day matters more than perfect timing.

Related FAQs

• Is it okay to mix my protein with milk instead of water?
• What’s the best protein for women?
• Does the protein type affect how full I feel?
• Is more protein always better?
• What’s a good post-workout recovery stack?