There Is a Best Time to Drink Your Post-Workout Protein Shake

Apparently, when you get that extra protein could make an impact on your muscle mass and strength.  (Photo: Flickr/Andy Melton)

Many trainers will tell you to grab a protein shake after working out, and for a good reason: “Post-workout, it is ideal to have a snack or meal that includes protein,” Keri Gans, nutritionist and author of The Small Change Diet, tells Yahoo Health. “One of protein’s jobs is to help repair, build, and maintain muscles; therefore, it’s crucial for recovery.”

But is there an ideal time to get your protein in? Researchers from the Netherlands decided to find out.

In a new study in the Journal of Nutrition, researchers had study participants perform resistance-training exercises three nights per week for 12 weeks and consume a post-workout snack that included a cheese sandwich and an apple. Then, right before heading to bed, one group of study participants drank a 180-calorie shake that contained 27.5 grams of protein (as well as carbohydrates and a small amount of fat), while the control group drank a calorie-free placebo beverage that merely appeared to be a protein shake. “The participants were instructed to sit in bed, drink their test beverages, lie down, and go to sleep,” Tim Snijders, PhD, lead author of the study and a postdoctoral fellow in the department of kinesiology at McMaster University in Canada, tells Yahoo Health.

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While it’s no surprise that both groups increased muscle mass and strength from their regular resistance-training sessions, the group that consumed the additional protein from the shake before hitting the sack saw nearly double the muscle-building benefits.

“The ingestion of a sufficient amount of protein throughout the day is probably the most important factor to maximize the skeletal muscle adaptive response to exercise training,” such as making muscles stronger, says Snijders. But the research showed that getting extra protein before bed delivered greater gains in muscle mass and strength. Although researchers don’t know why, it’s possible that the added protein boosted the body’s ability to repair and build muscles during slumber.

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But before you down that post-workout/pre-bedtime protein shake, make sure you’re not undoing all of your hard effort at the gym by drinking a shake that’s loaded with sugar and calories.

“You want to look at the ingredients, specifically added sugar or artificial additives,” suggests Gans. “A lot of protein shakes can be high in calories, providing more than you bargained for. If you’re making one yourself, try using low-fat yogurt or milk as the protein source. Better yet, grab a low-fat chocolate milk — research has confirmed that it can be the ideal recovery drink.”

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