Is It Better to Drink a Protein Shake Before or After a Workout?

Whether you’re hitting the gym for strength training or powering through a spin class, fueling your body properly is key to performance and recovery. One of the most common questions people ask is whether it’s better to enjoy a protein shake before or after exercise.

The short answer? It depends on your goals, schedule, and personal preference. At Fresh Monkee, we’re here to break down what science says about timing your shake so you can feel confident about every sip.

Why Protein Matters for Workouts

Protein provides the amino acids your body needs to repair and build muscle after exercise. According to the National Institutes of Health, adequate protein intake is linked to better muscle recovery, improved strength, and reduced muscle soreness.

Most experts recommend consuming 0.14–0.23 grams of protein per pound of body weight soon after training. For a 150-pound person, that’s around 20–35 grams of protein, which is about the amount in a Fresh Monkee shake.

If you’d like to see the full nutrition breakdown of our shakes, explore the menu.

The Case for a Pre-Workout Protein Shake

Drinking a protein shake before exercise has some unique benefits:

• Amino Acid Availability: According to Healthline, consuming protein before exercise means your body has amino acids available to begin repairing muscles as soon as you start training.

• Sustained Energy: Many Fresh Monkee shakes blend protein with carbohydrates from fruits and oats, providing a steady source of fuel for longer workouts.

• Reduced Muscle Breakdown: A pre-workout shake can help prevent muscle catabolism during intense training.

If you typically work out early in the morning or don’t eat a full meal beforehand, having a shake 30–60 minutes before exercise can help you feel stronger and more energized.

The Benefits of a Post-Workout Protein Shake

Post-workout shakes are popular for a reason: your body is primed to absorb nutrients and start the repair process.

• Muscle Recovery: Research in The Journal of the International Society of Sports Nutrition highlights that consuming protein after training stimulates muscle protein synthesis and supports recovery (source).

• Glycogen Replenishment: Pairing protein with carbohydrates after exercise helps refill energy stores.

• Reduced Soreness: Cleveland Clinic notes that post-exercise protein can help minimize delayed onset muscle soreness.

If you prefer to train fasted or don’t want to eat beforehand, a post-workout shake within 30 minutes of finishing exercise is a smart choice.

What About Both?

You don’t have to choose just one! For people training multiple hours a day or working toward muscle gain, having a smaller protein shake before and after workouts can be beneficial.

According to WebMD, spacing protein intake throughout the day helps maintain muscle repair and growth.

What Works Best for You?

When deciding whether to drink your shake before or after exercise, consider:

• Your Schedule: If you train early, a pre-workout shake can help. If you train midday, a post-workout shake may be simpler.

• Your Goals: For muscle gain, consistent protein intake is key. For weight management, timing is less critical than total protein over the day.

• Digestibility: Fresh Monkee shakes use simple, recognizable ingredients that are gentle on digestion. No matter when you enjoy them, you’ll avoid the heaviness of overly processed blends.

If you’re still unsure, our FAQs cover common questions about protein timing and nutrition.

Fresh Monkee Shakes Make Timing Easy

All our shakes deliver 20–25 grams of high-quality protein in every serving. With options that blend whey or plant protein, real fruits, nut butters, and oats, you can customize your shake to fit your schedule and preferences.

Looking for inspiration? Here are some examples:

• Before a Workout: Try a lighter shake with fruit and plant protein for fast-digesting energy.

• After a Workout: Choose a blend with nut butter or oats to support recovery and keep you satisfied.

Explore the Order Now page to customize your perfect blend or visit one of our locations.

Additional Resources to Explore

If you want to dive deeper into protein timing and performance, here are some reputable guides:

• Mayo Clinic: Protein and Exercise
• Healthline: The Best Time to Drink Protein Shakes
• Verywell Fit: Protein Timing and Muscle Growth
• Medical News Today: How Much Protein Do You Need?

And if you’d like personalized recommendations, contact us—our team is here to help.

Final Thoughts

There’s no single “perfect” time to drink a protein shake. The best time is the one that fits your routine and makes you feel strong and energized. Whether it’s before, after, or both, Fresh Monkee is here to help you fuel your goals with protein shakes made from real ingredients and a whole lot of love.