What to eat after workout to gain muscle

WE KNOW BY now that the buzz surrounding protein isn't just hype.

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It's a powerhouse nutrient that supports a healthy metabolism and helps build muscle. We know we need plenty of this macronutrient, but is it better to take your protein before or after your workouts for optimal use?

“It’s not one size fits all when it comes to protein intake,” says Leslie Bonci, R.D.N., M.P.H., and sports dietitian for the Kansas City Chiefs.

Above all else, consistency is key. If you’re not getting in enough protein to begin with, then timing won’t matter anyway. Doing so is no easy feat—especially when you’re trying to put on muscle.

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There are smart ways to optimize intake, though—like fitting in with a protein shake once (or even a few times) per day. But, should you take your protein shake before you workout to help aid your energy levels, or after, to help aid in recovery?

Should you have a protein shake before or after your workout?

Truthfully, it doesn’t really matter—so long as you’re getting your protein in.

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