When Should I Drink a Protein Shake?

When Should I Drink a Protein Shake?

The first protein shakes were invented in 1952, by Bob Hoffman. They were called the Hi-Protein Shakes. If you never had one of these protein shakes back in the day, you probably aren’t missing out on much! I can’t imagine those very first shakes tasted very good at all.

Ever since then though, protein shakes have come a long way. Today, they are a huge part of the fitness world! Some of them actually taste pretty incredible now too!

However, the question remains: When should you drink a protein shake?

Well, it depends.

Different protein shakes can serve different purposes at different times of the day. That’s what I wanted to take the time to talk about today.

That way, you’ll know the different types of protein shakes, and exactly when to take each one. So, let’s get into it…

Types of Protein Shakes and When to Take Them

If you want to know when you should drink a protein shake, first, you need to know what type you are drinking! Some protein shakes are designed to digest quickly and some protein shakes are designed to digest slowly.

If you think about them like this, there are really two categories you can place them in…

Rapid-Assimilation Protein Shakes

Rapid-assimilation protein shakes are designed to be taken after your workouts. Most of the time, these are referred to as post-workout recovery shakes. These include whey protein isolates and whey protein hydrolysates.

Since they are designed to digest quickly, they sit light in your stomach and can get to your muscles fast! This also makes them a great option for a quick-hit protein source before you work out.

I also recommend you pair this type of protein with a high-glycemic carbohydrate. Some of these protein shakes are even designed to be mixed with one. Together, this combination can enhance recovery by jump starting the muscle-repairing process. This makes it one of the best, if not the best, post-workout combinations.

Sustained-Assimilation Protein Shakes

The second category of protein shakes is sustained-assimilation protein shakes. Typically, these are typically blends of different sources of protein with different digestion rates. Some examples of these protein shakes are:

• Whey protein concentrate
• Milk protein concentrate
• Casein protein
• Whey protein isolate
• Plant-based protein blends

This is really only to name a few of them as well! These protein shakes are designed to digest slower and mimic the digestion of whole-food protein sources. Because of this, they make for an easy and convenient option when you’re in a pinch. Really, you can take these types of protein shakes anytime throughout the day.

Personally, there’s no way I’d hit the protein I need to get on a daily basis to reach my fitness goals without them.

How Often Should You Drink Protein Shakes?

You can drink protein shakes as often and as many times as you need to hit your protein goals!

That being said, you should always focus on whole-food sources for protein when it comes to your meals. If you only drank shakes, you would miss out on many of the vitamins and minerals that whole-food sources of protein provide for your body!

The only time I recommend a protein shake over whole food is directly after your workout! No whole foods can digest as fast as a high-quality rapid-assimilation protein shake. These shakes are designed to start the recovery process as fast as possible.

Can You Have Multiple Protein Shakes a Day?

When it comes to a day’s time, you can also have as many protein shakes as you’d like. Now, again ... you should prioritize whole-food meals as much as possible.

Protein shakes are supposed to fill in gaps, not completely replace your diet.

With that being said, I see most people struggle with protein when it comes to achieving their fitness goals. I recommend you shoot for roughly 1 gram of protein per pound of your goal body weight. For a lot of people, this can be really hard to do through whole foods alone.

That’s why using a high-quality protein shake can be a great way to hit your protein goal every day. So really, the best time to take a protein shake is whenever you need it ... and after your workouts, of course!

Just make sure you’re always using the right kind of protein shake to get the job done.

Good Protein Shakes For Your Goals

One thing that’s important to mention is not all protein is created equal.

At 1st Phorm, we committed to making the highest quality protein shakes possible. All of our protein powders are made in facilities that are FDA-inspected, SQF Level-3 certified, and cGMP compliant. That way, you’ll know you’re getting exactly what we say is in the bottle!

Our protein powders also come low-temperature processed and cross-flow microfiltered. In other words, we don’t overcook our protein or use harsh chemicals in the filtration process. This means your body can absorb and utilize far more of the protein to help you get the best results possible (1).

We may not be the cheapest, but we are the best. We also offer a wide variety of different protein powders…


Phormula-1 is our hydrolyzed, 100% whey protein isolate. When you pair it with Ignition, our high-glycemic carbohydrate powder, you can start recovering much more quickly after your workouts. Plus, this Post Workout Stack comes in a wide variety of flavors, like Loop D Fruit and Chocolate Mint Cookie. Trust me when I say the flavors will blow you away!

1st Phorm Post Workout Recovery Stack


Level-1 is a sustained assimilation protein that can mimic the digestion of whole-food protein sources. It’s a blend of whey protein concentrate, whey protein isolate, and milk protein. You can use Level-1 anytime throughout the day to help you reach your protein goals. Plus, it’s great for tackling those sweet-tooth cravings!

Vegan Power Pro

Vegan Power Pro is a high-quality plant-based protein powder sourced from rice and pea protein. When combined, these sources form a complete protein source to help you build and preserve lean muscle. It’s a great alternative for anyone who prefers plant-based protein sources or follows a vegan diet or lifestyle. This is also a protein source you can use at any time throughout the day.

Make Sure You're Getting Enough Protein

If you have goals of building muscle, burning fat, or even just maintaining … you need to hit your protein goal. Tracking your food is the best way to make sure you are hitting your goals and making progress.

Now, this can be daunting, especially if you have never tracked your food before. That’s exactly why we created the 1st Phorm App.

The app makes it easier than ever to track your food and reach your goals! Not only can you track all your food, but you’ll also get access to:

• A full library of workout programs for your goals
• 1-on-1 messaging with your own certified advisor
• Educational livestreams and instructional videos
• Progress and body metric tracking

...and so much more! To get started, all you have to do is download the app!

If you have any other questions please don’t hesitate to reach out! Our team of NASM Certified Personal Trainers and Nutrition Coaches are more than happy to help out. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com anytime!


(1) van Lieshout GAA, Lambers TT, Bragt MCE, Hettinga KA. How processing may affect milk protein digestion and overall physiological outcomes: A systematic review. Crit Rev Food Sci Nutr. 2020;60(14):2422-2445. doi: 10.1080/10408398.2019.1646703. Epub 2019 Aug 22. PMID: 31437019.


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