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When is the best time to consume protein powder after a workout?

The timing of protein consumption after a workout is important for muscle recovery and growth. It is commonly recommended to consume protein within 30 minutes to 2 hours after a workout. This is known as the post-exercise recovery window, and during this time, the body is particularly sensitive to the effects of protein on muscle protein synthesis.

A review of studies published in the Journal of the International Society of Sports Nutrition suggests that consuming protein immediately after exercise, compared to delayed consumption, may have a more significant impact on muscle protein synthesis and overall muscle growth (1). Additionally, the type of protein consumed post-workout can also impact muscle protein synthesis. For example, a study published in the American Journal of Clinical Nutrition found that whey protein consumption after resistance exercise resulted in a greater stimulation of muscle protein synthesis than soy protein consumption (2).


  1. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition. 2018;15(1):10.
  2. Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. American Journal of Clinical Nutrition. 2009; 89(1): 16-23.
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