Protein timing gets a lot of attention. For healthy adults who do regular resistance training, meeting the day’s total is more useful than chasing a perfect minute after lifting.
A 2025 systematic review of five direct comparisons found similar lean-mass changes when protein was taken before versus after resistance training, although the evidence had low certainty. A 2018 meta-analysis of 49 studies found little further lean-mass benefit above about 1.6 g/kg/day in its included trials. Individual needs vary with age, health, training, and energy intake.
A practical approach:
- Build a protein source into regular meals.
- Use the before-or-after window that fits your schedule.
- Treat shakes as convenience, not a requirement.
Sources:
- Casuso & Goossens, 2025, Nutrients: Does Protein Ingestion Timing Affect Exercise-Induced Adaptations?
- Morton et al., 2018, British Journal of Sports Medicine: A systematic review, meta-analysis and meta-regression of protein supplementation and resistance training
- Zhou et al., 2024, network meta-analysis of protein timing and type
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