6 Best Ways to Take Your Protein Powder

Whether you’re using it for muscle recovery or to fill nutrition gaps, these smart strategies can help you get the most out of your protein powder.

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Protein powder isn’t just for bodybuilders. Whether your goal is to gain muscle, lose weight or simply boost your protein intake, there’s a wide range of protein powders to fit your needs. But getting the most out of your shake isn’t just about tossing a scoop in a blender bottle and shaking it up. When and how you use your protein powder can greatly affect your results. To help you make the most of it, we asked health experts to share the six best ways to take your protein powder to reap the most benefits.

If your goal is to build or maintain muscle, you may want to consider mixing up a protein shake soon after your sweat session. “Research suggests that post-workout consumption is particularly effective for muscle repair and growth,” says Andy Franklyn-Miller, MBBS, Ph.D., a sports and exercise medicine physician. He notes that consuming 20 to 25 grams of protein within an hour of your workout may maximize muscle protein synthesis. That said, while timing matters, Franklyn-Miller emphasizes that overall daily intake is ultimately most important. “Spreading protein intake evenly across meals every few hours optimizes muscle building throughout the day,” he says.

The takehome message? While there are additional benefits of consuming protein powder after workout, your top priority should be simply consuming enough protein throughout the day.

Certified athletic trainer and sports dietitian Dana Angelo White, MS, RDN, ATC says that you can get more out of your protein powder by adding some kind of carbohydrate. “This can be from fruit, juice, milk or another carb-containing food,” she says, adding that protein powder also works well mixed into a bowl of oatmeal (or jar of overnight oats).

Adding carbohydrates post-exercise is important for optimal glycogen replenishment. Glycogen is a type of carbohydrate that your body stores mainly in your muscles and liver. When you exercise, your muscles use up this stored fuel. Replenishing glycogen stores post-workout is key for optimal muscle recovery and better performance during your next workout.

What you shake your protein powder with can also affect its impact. For fast absorption and minimal calories, water is the best option. “It ensures rapid digestion and is ideal post-workout when quick nutrient delivery is desired,” Franklyn-Miller explains.

For added nutrients and to help you stay full longer, try mixing your powder with milk (dairy or plant-based milk), or blending it into a smoothie. Milk adds a boost of protein, calcium and vitamin D—plus it provides a satisfying creamy texture and taste. For a post-workout meal, smoothies are a great option as you can include fruits, veggies and healthy fats from nuts and seeds. Just be mindful of portion sizes—smoothies can be calorie-dense.

Regardless of which liquid you choose, for best texture, always blend or shake your drink with 6 to 12 ounces of liquid per scoop to prevent clumping.

Protein powder isn’t just for shakes. You can mix it into a range of foods to bump up your protein intake in more creative ways. “Adding protein powder to cookies, pancakes or muffins can make them more nutrient-dense,” Franklyn-Miller says. Pro tip: whey and plant-based protein powders produce a better texture when added to baked goods than casein.

You can also stir unflavored protein powder into soups or stews. This is a great strategy for boosting your protein without changing the flavor of your meal.

Not all protein powders are the same—and the best type depends on your goals. Here’s a quick look at the three most common types of powders and what each one brings to the table:

Protein powder is convenient—but it’s not essential. “Most people can meet their protein needs through whole foods,” Franklyn-Miller says. And in some cases, protein powder might not be safe or appropriate. For example, those with chronic kidney disease, phenylketonuria or inflammatory digestive conditions like Crohn’s disease should talk to a healthcare provider before adding protein supplements. “Certain powders can worsen digestive symptoms, especially those with artificial sweeteners or lactose,” he says. You should also exercise caution if you’re pregnant or breastfeeding.

Not a fan of supplements? No worries! There are plenty of whole foods that can help you meet your needs. White and Franklyn-Miller recommend these high-protein all-stars:

“Protein powder is a useful tool—especially for people with higher needs or busier lifestyles. But it’s not a magic bullet. Use it to complement, not replace, a balanced diet,” says Franklyn-Miller. To get the most out of your powder, it’s important to consider your goals—muscle building versus weight loss, for example—and choose a product that best-fits your needs. For gains at the gym, experts recommend consuming protein powder soon after a workout and pairing it with a source of carbohydrate.

Regardless of the type of powder you choose and when you take it, make sure to purchase a product that’s made by a reputable manufacturer and ideally third-party tested to ensure label accuracy. “If you enjoy protein powder, incorporate a good quality product into your meal and snack routine,” suggests White. “Keep it to no more than one serving per day and don’t neglect protein-rich foods.”

For muscle recovery, it’s best to take protein powder soon after a workout and mixed with water or milk.

The best type of protein powder depends on your dietary needs and health goals. Whey protein is generally recommended for post-workout recovery, while casein may help you stay full longer. Plant-based protein powders are ideal for people who need or prefer to avoid dairy.

For recovery and muscle growth, it’s best to take protein powder after your workout. However, for high-intensity or endurance workouts, drinking a protein shake prior to exercise may be helpful for supporting energy levels.

People who are pregnant or breastfeeding, or who have kidney disease or digestive conditions should talk to a healthcare professional before using protein powder. Protein powders may not be appropriate for kids of certain ages and should only be given after talking with a pediatrician first.

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U.S. Department of Agriculture. FoodData Central. Eggs, Grade A, Large, egg whole.

U.S. Department of Agriculture. FoodData Central. Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised.

U.S. Department of Agriculture. FoodData Central. Yogurt, Greek, plain, lowfat.

U.S. Department of Agriculture. FoodData Central. Lentils, mature seeds, cooked, boiled, without salt.

U.S. Department of Agriculture. FoodData Central. Vitasoy USA Azumaya, Extra Firm Tofu.

U.S. Department of Agriculture. FoodData Central. Tempeh, cooked.

U.S. Department of Agriculture. FoodData Central. Fish, salmon, Atlantic, wild, cooked, dry heat.

U.S. Department of Agriculture. FoodData Central. Cheese, cottage, lowfat, 1% milkfat.