If you're serious about performance, recovery, or simply getting more out of your workout routine, you’ve probably asked this question: Should I drink a protein shake before or after workout?

So what’s the truth? Is there a “right” time to take your protein shake and does it even matter?

In this guide, we’ll walk through the science behind protein timing, break down benefits of pre vs. post-workout shakes, and help you decide what works best for your body and your goals.

There’s no shortage of opinions out there. Some say you must chug a shake right after your last rep. Others swear by fueling up before they even hit the gym. And then there are those who sip as they train.

Key Takeaways

1. You can drink protein before OR after your workout, both have science-backed benefits.
2. Pre-workout shakes support energy and muscle protection; post-workout shakes support recovery and growth.
3. The best approach? Find what fits your body, schedule, and training intensity.
4. Don’t forget hydration, electrolytes, and creatine, they amplify recovery beyond protein alone.
5. Harlo blends collagen, creatine, and electrolytes in one clean scoop ideal to support your workout from start to finish.

What Happens When You Drink a Protein Shake?

Before we get into timing, let’s talk about why protein matters at all, especially around workouts.

When you exercise, especially during resistance or high-intensity training, you create microscopic tears in your muscle fibers. This is totally normal and it’s how you build strength and tone.

But to repair those fibers and build new, stronger tissue, your body needs amino acids, the building blocks of protein.

Drinking a protein shake before or after your workout provides:

• A fast, easily digestible source of amino acids
• Nutrients to support muscle repair and recovery
• A convenient way to hit your daily protein needs
• An energy buffer that prevents fatigue or catabolism (muscle breakdown)
  

If HIIT is a big part of your routine, check out our guide on what to take before and after a HIIT class to maximize energy and recovery around your sessions.

So, Should You Drink Protein Before or After a Workout?

The short answer:

Both can work and the best choice depends on your goals, schedule, and training intensity.

Let’s break it down.

Benefits of Drinking Protein Shake Before a Workout

Drinking protein before your workout ideally 30–60 minutes before training can help fuel your muscles, reduce breakdown, and support performance.

Why it works:

• Prevents muscle breakdown: When amino acids are already circulating during your workout, your body is less likely to tap into muscle tissue for energy.
• Supports energy and endurance: Especially when paired with some carbs, protein can give your muscles the energy they need to push harder.
• Smoother recovery: Starting recovery before you even finish training can reduce soreness and inflammation.

Ideal for:

• Early-morning workouts (especially if you train fasted)
• Long, intense training sessions
• Those trying to maintain muscle during a cut or weight loss phase

Benefits of Drinking Protein Shake After a Workout

This is the classic “anabolic window” approach, get your protein within 30–90 minutes after training to kick-start muscle repair.

Why it works:

• Replenishes amino acids: Your muscles are in high demand for repair materials after training.
• Enhances muscle protein synthesis (MPS): This is the process where muscles rebuild and grow.
• Combines well with carbs: A post-workout shake with some carbs can restore glycogen and optimize recovery.

Ideal for:

• Anyone focused on muscle gain or hypertrophy
• Intense resistance or strength training programs
• Recovering from fatigue, soreness, or injury
  

Note: Research shows that total daily protein intake is more important than exact timing but nutrient timing can still provide benefits, especially around tough workouts.

What You Should Avoid?

• Skipping protein entirely after training: Your body needs fuel to repair, whether you eat it before, after, or both.
• Waiting too long post-workout: Delaying recovery can lead to more soreness, fatigue, and slower progress.
• Heavy meals before training: Stick to lighter shakes or easily digestible protein sources if you're eating close to your workout.
  

How Harlo Complements Your Protein Routine?

While Harlo isn’t a traditional protein shake, it’s a powerful workout support stack that works alongside protein to enhance recovery, hydration, and joint function.

Harlo delivers:

• 10g grass-fed collagen peptides (a protein source ideal for connective tissue support)
• 3g creatine monohydrate (for strength, hydration, and cellular recovery)
• Electrolytes (sodium, potassium, magnesium) for hydration, cramp prevention, and fluid balance

You can:

• Take Harlo pre-workout for hydration + joint prep
• Stack it with your post-workout protein shake to cover collagen + creatine + hydration
• Or simply sip it during your session for performance support

Harlo is also zero sugar, non-GMO, and easy to mix, making it a great low-calorie addition to your recovery stack.

How Much Protein Should You Aim for?

Here’s a general guide based on your goals:

Remember: Consistency matters more than timing. Hitting your daily protein target regularly is what builds results.

Best Foods to Pair With Protein Shakes

If you’re drinking your shake as part of a meal or snack, try pairing it with:

• A banana or oats (for pre-workout energy)
• Nut butter or avocado (for post-workout healthy fats)
• Greek yogurt or eggs (to boost total protein intake)
  

Pre vs. Post Workout Protein: Side-by-Side Comparison

What Harlo Recommends?

You can get results with either but many people benefit most from combining both:

• Light protein shake or collagen + electrolytes (Harlo) before training
• Full protein shake (20–30g) + carbs after workout

This approach ensures:

• Fuel for your session
• Protection from muscle breakdown
• Fast recovery and muscle-building support
• Better hydration and joint care throughout
  

FAQs

1. Is it okay to drink protein before and after a workout?

Yes, many athletes do both. A light shake before and a full shake after can optimize performance and recovery.

2. Will protein before a workout make me feel bloated?

It depends. Stick to a smaller serving (10–15g) or try collagen-based blends like Harlo for easy digestion.

3. What’s the best time to drink a post-workout shake?

Ideally within 30–90 minutes after training. But total daily protein intake is more important than exact timing.

4. Can I take creatine and protein together?

Absolutely. Creatine enhances strength and hydration, while protein supports muscle repair - they work well together.

5. Does collagen count as protein?

Yes, collagen provides unique amino acids that support joints, skin, and recovery. It complements muscle-focused protein sources.