This is probably one of the most asked questions we get, should I have it in the afternoon? Should I have it straight after training? The short answer is, hitting your daily protein target is more important than when!
So until you start making sure you hit your required protein in a day, there is little difference that shake will make if it is the only protein you get in a day. So lets do a rough calculation of how much protein you need in a day Weight in kg x 0.8-1.8 gm/kg = protein gm. The number you multiply it by is determined by how active you are.
So lets say you weight 70kgs and you a fairly active so 70 x 1.8= 126g of protein in the day. That is the most important number to hit.
Then how can you break that down, studies have shown that it is best to consume this throughout the day at regular intervals. So across 4 meals that's roughly 30grams at each meal.
Then if you have 30grams at lunch 30grams at dinner, and a shake at some point you are three quarters there without really thinking about it.
You can have that shake whenever is most convenient for you. Some people like to be in the habit of having it as they walk out of the gym, other between work meetings as don’t have to eat, some at that 3pm pick me up time.
However one thing I want to stress is a shake is a supplement which means you should only have one if you can’t hit your target from real food. So always try that first, plan your day with good quality protein sources, but if not a shake is great way to top up your protein intake in a quick easy and cost-effective whey (pun intended).