Is whey better before or after a workout?

The best evidence says it matters little. A meta-analysis of randomized trials found no significant difference in strength or muscle growth between timing strategies once total protein was accounted for. Choose the time that helps you reach your daily total.

How long after training should I take protein?

The ISSN notes the effect of a workout on muscle building lasts at least 24 hours, so there is no need to rush a shake within minutes of finishing.

Should I take whey on rest days?

Only if you need it to reach your daily protein. The total over the day is what the research ties to muscle gain.

Is whey or casein better before bed?

The ISSN position names 30 to 40 g of casein before sleep as raising overnight muscle protein synthesis. The same statement does not cover whey, so we treat casein as the evidence backed bedtime option.

Updated 2026-10-03 · 4 min read

When to take whey protein: does timing matter?

By the UnReal Supplements team. Sources and catalog last checked: 2026-10-03.

Short answer

For building muscle, total daily protein matters more than the clock. A meta-analysis of 23 trials on muscle growth found no significant timing effect once total protein was accounted for. Take whey when it helps you reach your daily total, around training if that is convenient.

Is there an anabolic window after training?

The popular idea is that you must drink a shake within 30 to 60 minutes of your last set. Schoenfeld, Aragon and Krieger pooled randomized trials to test it: 20 studies on strength with 478 people and 23 studies on muscle growth with 525 people. Once the analysis accounted for other differences between studies, they found no significant effect of protein timing on strength or on hypertrophy.

Their conclusion was that total protein intake was the strongest predictor of muscle gain, and that adequate protein combined with resistance training is the key factor.

What does the ISSN say about timing?

The ISSN position stand says protein before or after resistance exercise works together with training to stimulate muscle protein synthesis, that the best time window is likely a matter of individual tolerance, and that the effect of a workout lasts at least 24 hours before it fades.

When would we take whey?

To fill a gap: the meal or time of day where you usually fall short of your daily protein.
After training, if that is when a shake is easiest for you. Convenience is a good reason, a stopwatch is not.
Before or between sessions if you train fasted or have a long gap between meals.
Before bed, the ISSN reports that 30 to 40 g of casein before sleep raised overnight muscle protein synthesis. That finding is about casein, so do not assume whey does the same.

Do you need whey on rest days?

Your daily total still counts on rest days, because the training effect lasts at least 24 hours. If your usual food already reaches your number, you can skip the shake. The how much protein per day guide shows the arithmetic by bodyweight.

If you want powder in the cupboard, the table below compares whey on our shelf today by cost per 25 g of protein. We only deliver free within Bangkok, and only what is on the shelf is for sale.

Protein powders on the UnReal shelf today, cost per 25 g of protein, Thai Baht
Product	Type	Pack	Price	Protein per serving	Per 25 g protein	Today
Rule 1 Whey Protein Blend 5 lb3 flavours	Whey	5 lb	฿2,940	24 g	47.1	On the shelf
Optimum Nutrition Gold Standard 100% Whey 5 lb5 flavours	Whey	5 lb	฿3,710	24 g	54.4	On the shelf
Rule 1 Whey Protein Blend 2 lb2 flavours	Whey	2 lb	฿1,370	24 g	54.9	On the shelf
Dymatize Elite 100% Whey 5 lb2 flavours	Whey	5 lb	฿3,550	25 g	59.2	On the shelf
Rule 1 Whey Protein Blend 1 lb2 flavours	Whey	1 lb	฿780	24 g	62.5	On the shelf
Optimum Nutrition Gold Standard 100% Whey 2 lb3 flavours	Whey	2 lb	฿1,780	24 g	63.9	On the shelf
Rule 1 Whey Protein Isolate 2 lb2 flavours	Isolate	2 lb	฿2,150	25 g	76.8	On the shelf
Dymatize ISO100 5 lb4 flavours	Isolate	5 lb	฿5,530	25 g	81.3	On the shelf
Rule 1 Whey Protein Isolate 1 lb2 flavours	Isolate	1 lb	฿1,180	25 g	84.3	On the shelf
Optimum Nutrition Platinum Hydrowhey 3.5 lb2 flavours	Hydrolysed	3.5 lb	฿4,320	30 g	90.0	On the shelf

Cost per serving is the pack price divided by the servings on the label. Cost per 25 g of protein scales that by the grams of protein in one serving. Only rows where the catalog pack weight and serving count agree are shown. The price and shelf flag are read from the shop and refreshed every few minutes. 15 more product types are listed in the catalog but not on the shelf today. Browse the category.

Frequently asked

Is whey better before or after a workout?: The best evidence says it matters little. A meta-analysis of randomized trials found no significant difference in strength or muscle growth between timing strategies once total protein was accounted for. Choose the time that helps you reach your daily total.
How long after training should I take protein?: The ISSN notes the effect of a workout on muscle building lasts at least 24 hours, so there is no need to rush a shake within minutes of finishing.
Should I take whey on rest days?: Only if you need it to reach your daily protein. The total over the day is what the research ties to muscle gain.
Is whey or casein better before bed?: The ISSN position names 30 to 40 g of casein before sleep as raising overnight muscle protein synthesis. The same statement does not cover whey, so we treat casein as the evidence backed bedtime option.

Keep reading

How much protein per day Whey protein guide Shop protein

Sources

How we keep this guide honest

We check this guide against the sources listed below. Prices, pack sizes and shelf status in the tables are read from our shop catalog and refreshed every few minutes, never typed into the text. We deliver free within Bangkok only, and only what is on the shelf is for sale.