Protein Timing: Myth vs. Science
Evidence review updated: September 6, 2026.
You do not lose a workout because you missed a protein shake within 30 minutes. A 2025 systematic review found that consuming protein before versus after training did not meaningfully change lean-mass gains. Total daily intake remains the first priority.
For most exercising adults, the ISSN identifies roughly 1.4–2.0 grams of protein per kilogram of body weight per day as sufficient. Needs vary with total energy intake, training, age, and clinical context. Spreading protein across several meals is practical, but there is no need to eat on an exact clock.
A meal with protein in the hours before training reduces urgency afterward. If training fasted or going a long time without a meal, eating protein after the session is sensible. Supplements are optional convenience; dairy, eggs, meat, fish, soy, legumes, and other foods can all contribute.
People with kidney disease or other conditions that affect protein needs should follow individualized clinical advice.