When to take whey: before or after training?

The short answer: getting enough protein across the whole day matters most. Whether you take whey before or after training, pick the time that suits you and that your stomach handles well.

What matters most: total daily protein

The International Society of Sports Nutrition (ISSN) concludes that most people who exercise should get about 1.4–2.0 g of protein per kg of body weight per day. The ISSN nutrient timing paper puts meeting that daily total first, ideally split into evenly spaced meals.

Before or after training?

The ISSN says the best time is likely a matter of individual tolerance, since protein taken before or after training both help. The effect of exercise on muscle lasts at least 24 hours, but fades as time passes.

If after training suits you, the ISSN notes that high-quality protein taken from right after to 2 hours after exercise strongly raises muscle protein synthesis.

Spread it across the day

The ISSN suggests about 0.25 g of protein per kg of body weight, or 20–40 g, per serving, every 3–4 hours. A scoop of whey is one way to top up a meal that is low in protein. Check the protein per scoop on the label of your tub, or compare several tubs with the price-per-gram calculator.

Before bed

The ISSN timing paper says about 30–40 g of casein before sleep can raise muscle protein synthesis in the short term. That finding is about casein, not whey.