Leah: When is the best time to drink a protein shake if I’m trying to build muscle? 

Megan: Protein supplements are popular and when used for the purpose of building muscle, called hypertrophy, nutrient timing may come into play. When to drink a protein shake does depend on your fitness goal be it weight loss, building muscle, or for performance and/or recovery. To build muscle, fitness experts refer to having protein that the body can quickly absorb post workout as the “anabolic window” for having it. Although somewhat controversial this window is between 15 and 60 minutes after exercise. Some argue it can be up to 2 hours after exercise. In any case, the time would be after the workout which is after the muscle fibers have been broken down so that the protein can help repair and build them to maximize the results of the training you are doing. 

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