Blog
Is a Protein Shake Good Before a Workout?
Yes, a protein shake before a workout is a good idea for most people. The International Society of Sports Nutrition (ISSN) says protein before or after exercise supports the muscle-building effect of training, and that the exact timing matters less than getting enough protein spread through the day (ISSN position stand, via NutraIngredients).
So you don’t have to rush a shake within minutes of your last set. A shake 30 to 60 minutes before training can fuel your session and start the recovery process early, especially if you train in the morning or haven’t eaten for a few hours.
This guide covers what the research says, how much protein to have, when to drink it, how to avoid an upset stomach, and which ready-to-drink shakes work best before a workout.
What the Research Says
The ISSN’s 2017 position stand on protein and exercise (Jäger et al., Journal of the International Society of Sports Nutrition) is one of the most-cited reviews on the subject. Its key points (NutraIngredients summary):
| ISSN guidance | What it means for you |
|---|---|
| Protein before or after exercise complements training | Pre-workout shakes are a valid choice |
| The best timing varies between individuals | Choose the time that suits your routine and stomach |
| The muscle-building effect of exercise lasts at least 24 hours | There’s no tiny “anabolic window” you must hit |
| 20 to 40 g of high-quality protein per serving (about 0.25 g per kg of body weight) | One 26 to 42 g shake fits well |
| Spread protein every 3 to 4 hours | A pre-workout shake can be one of those servings |
| 1.4 to 2.0 g of protein per kg of body weight a day for active people | Total daily protein matters most |
| Endurance athletes should prioritize carbohydrates | Add carbs before long cardio sessions |
Protein Before vs After a Workout
| Before a workout | After a workout | |
|---|---|---|
| Best for | Morning training, long gaps since your last meal | People who can’t eat before training |
| Benefits | Amino acids available during and after training; less hunger mid-session | Easy recovery habit; settles hunger afterwards |
| Ideal timing | About 30 to 60 minutes before | Within a few hours after |
| Watch out for | A heavy shake right before intense cardio may upset your stomach | Don’t use it as an excuse to skip a proper meal later |
The honest answer: both work. If you’ve eaten a protein-rich meal in the last 2 to 3 hours, you don’t need a shake right before training. If you train first thing in the morning or straight after work, a pre-workout shake is a smart move.
How Much Protein Should Your Pre-Workout Shake Have?
The ISSN suggests about 0.25 g of protein per kg of body weight per serving, or 20 to 40 g in total.
| Body weight | About 0.25 g/kg | Shake that fits |
|---|---|---|
| 130 lb (59 kg) | about 15 g | A 20 to 26 g shake |
| 160 lb (73 kg) | about 18 g | A 20 to 26 g shake |
| 190 lb (86 kg) | about 22 g | A 26 g shake |
| 220 lb (100 kg) | about 25 g | A 26 to 42 g shake |
Our calculation from the ISSN’s 0.25 g/kg guideline.
A 26 g shake like Core Power suits most people before training. If you lift heavy or have a high daily target, Core Power Elite 42g covers the top of the ISSN range in one bottle.
When Exactly Should You Drink It?
- 60 minutes before: best for a full 14 oz shake, especially before running, HIIT or anything bouncy.
- 30 minutes before: fine for most people before weight training, especially with a smaller or lighter shake.
- Less than 15 minutes before: some people are fine; others feel full or sloshy. Test it on an easy day first.
If you train early in the morning on an empty stomach, half a bottle 30 minutes before and the other half after training is a simple compromise.
Benefits of a Protein Shake Before Training
- Fuel during a fasted session. Morning trainers start with a near-empty tank.
- Recovery starts earlier. Amino acids are already available when training ends.
- Less hunger mid-workout. Protein is filling; a 2016 Purdue meta-analysis confirmed that more protein increases short-term fullness (ScienceDaily). Read more in do protein shakes make you feel full?
- Convenient. A ready-to-drink bottle needs no shaker or fridge until opened.
- Helps you hit your daily total. Spreading protein every 3 to 4 hours, as the ISSN suggests, is easier with a shake.
Possible Downsides (and How to Avoid Them)
| Problem | Why it happens | Fix |
|---|---|---|
| Bloating or stomach upset | Big volume, lactose, or drinking too close to intense cardio | Drink 60 minutes before, choose lactose-free, or have half a bottle |
| Feeling heavy | Too much too soon | Smaller serving or earlier timing |
| Low energy on long cardio | Protein shakes are usually low in carbs | Add a banana or toast; the ISSN says endurance athletes should prioritize carbs |
| Gas from sweeteners or gums | Some people react to certain additives | Try a different brand or flavor |
Core Power is lactose-free, which helps many people avoid stomach trouble before training. For its full ingredient list, see is Core Power good for you?
Best Ready-to-Drink Shakes Before a Workout
| Shake | Protein | Calories | Carbs | Best for |
|---|---|---|---|---|
| Core Power 26g | 26 g | 170 | 6 to 8 g | Most gym sessions; lactose-free |
| Core Power Elite 42g | 42 g | 230 | 8 to 9 g | Heavy lifting, high protein targets |
| BOOST High Protein | 20 g | 240 | not listed on our source | Smaller bottle with more calories, plus 27 vitamins and minerals |
Nutrition from labels via Albertsons, Open Food Facts, Giant and Walmart.
Full flavor-by-flavor numbers are in our Core Power nutrition facts guide, and our best protein drink guide compares more brands.
Protein Shake vs Pre-Workout Energy Drink
Some people reach for a caffeinated energy drink like Celsius before the gym instead. They do different jobs:
| Protein shake | Caffeinated energy drink | |
|---|---|---|
| Main benefit | Muscle repair and fullness | Alertness and energy |
| Protein | 20 to 42 g | Essentially none |
| Caffeine | None in plain flavors | 150 to 300 mg in many cans |
| Best for | Building and keeping muscle | Feeling more awake for a session |
You can have both, but count the caffeine. A 12 oz Celsius has 200 mg, half the FDA’s 400 mg daily guideline (H-E-B label). Read is Celsius bad for you? before making it a daily pre-workout habit.
Sample Pre-Workout Routines
Here’s how to time a shake for three common training schedules:
| Routine | When to drink | What to have | Why |
|---|---|---|---|
| 6 a.m. weight training, no breakfast | 30 minutes before, or half before and half after | Half to one bottle of Core Power 26g | Fuel after an overnight fast without feeling heavy |
| 6 p.m. gym session after work | Around 4:30 to 5 p.m. | One Core Power 26g or Elite 42g | Lunch was hours ago; this bridges the gap |
| Lunchtime run (45 to 60 minutes) | 60 to 90 minutes before | A smaller shake plus a banana | Runners need carbs; protein alone isn’t enough fuel |
| Evening heavy lifting, big appetite | 60 minutes before | Core Power Elite 42g | Covers the top of the ISSN 20 to 40 g range |
Rest days count too. Because the muscle-building effect of exercise lasts at least 24 hours, according to the ISSN, a shake on the day after a hard session still supports recovery if your meals fall short on protein.
What to Eat With a Pre-Workout Shake
A shake on its own is mostly protein. Adding a small amount of carbohydrate gives you quick energy for the session:
- a banana
- a slice of toast with honey
- a handful of dried fruit
- a small bowl of oats
Keep it light. A big meal right before training is more likely to cause stomach trouble than the shake itself.
FAQs
Is it better to drink protein before or after a workout?
Both work. The ISSN says protein before or after exercise supports training gains and that the best timing varies by person. Total daily protein matters most.
How long before a workout should I drink a protein shake?
About 30 to 60 minutes before is a good starting point. Leave more time before running or intense cardio.
Can I drink a protein shake right before working out?
Many people can, especially before weight training. If you feel bloated, drink it earlier or have a smaller amount.
Will a protein shake before a workout give me energy?
Protein helps with fullness and recovery more than quick energy. For long or intense cardio, add carbohydrates like a banana.
Is it OK to work out on an empty stomach?
Many people do. If you train fasted, a protein shake soon after training helps you recover and hit your daily protein.
How much protein do I need a day if I work out?
The ISSN suggests 1.4 to 2.0 g of protein per kg of body weight a day for building and maintaining muscle.
Should I drink a protein shake on rest days?
Yes, if you need it to reach your daily protein. Muscle repair continues for at least 24 hours after training.
The Bottom Line
A protein shake before a workout is a good choice, and research shows before or after both work. Aim for 20 to 40 g of protein about 30 to 60 minutes before training, choose a lactose-free shake if your stomach is sensitive, and add carbs before long cardio. Most importantly, hit your total daily protein.
Shop Core Power protein shakes at DrinkWorlds → 26g and 42g 12-packs from $29.99, with free US shipping on orders over $35.
