To date, only one study has compared the effects of consuming protein either before or after a workout on muscle strength and size.
The researchers split 21 men into two groups, both of which received a protein shake containing 25 grams of protein. One group received it immediately before their workout, while the other group received it immediately after (12Trusted Source).
Everyone completed a whole-body workout three times per week for 10 weeks.
Interestingly, the study found no significant differences in muscle strength or size between the groups. These results suggest that as long as you consume protein around your workout, it doesn’t matter if it’s before or after training.
Therefore, you can choose which time you prefer or is most convenient for you.
Whether you drink a protein shake before or after your workout may not have an effect on muscle strength or size.