Guide

For muscle repair and growth, the best time to take in protein is around workouts and spread evenly across your main meals.

Best time to take mass gainer protein is after training or between meals so it boosts calories and protein without making food tough to eat.

For most people, the best time to take post-workout protein is within 2 hours of training while still hitting your total daily protein target.

Sip your pre-workout protein shake about 45–90 minutes before training so amino acids are available without weighing down your stomach.

The best time to take a protein bar is around workouts or between meals when you need a quick, balanced source of protein and energy.

For muscle and strength, take protein around your workouts and across the day, and take creatine once daily with food at any convenient time.

For most lifters, the best time to take protein after working out is within two hours of finishing, with 20–40 grams helping muscle recovery.

For most people, protein after a workout works best when you take 20–40 grams within two hours while still hitting your daily protein target.

The best time to take protein is within about two hours before or after training, as long as your total daily protein intake is high enough.

For muscle growth, eat protein 1–2 hours before and within 2 hours after your workout, plus evenly spaced servings during the day.