{"id":205947,"date":"2025-06-22T20:28:09","date_gmt":"2025-06-22T20:28:09","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/205947\/"},"modified":"2025-06-22T20:28:09","modified_gmt":"2025-06-22T20:28:09","slug":"6-best-ways-to-take-your-protein-powder","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/205947\/","title":{"rendered":"6 Best Ways to Take Your Protein Powder"},"content":{"rendered":"<ul>\n<li>For muscle growth, take protein soon after a workout and pair with a source of carbohydrate.<\/li>\n<li>Depending on your goals, protein powder can be mixed with milk or water or incorporated into recipes.<\/li>\n<li>Protein powder is convenient, but it shouldn\u2019t replace whole food sources of protein.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Protein powder isn\u2019t just for bodybuilders. Whether your goal is to gain muscle, lose weight or simply boost your protein intake, there\u2019s a <a href=\"https:\/\/www.eatingwell.com\/article\/7964007\/best-protein-shakes-protein-powders\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">wide range of protein powders<\/a> to fit your needs. But getting the most out of your shake isn\u2019t 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.\u00a0\n<\/p>\n<p>  1. Take It After a Workout for Muscle Growth  <\/p>\n<p id=\"mntl-sc-block_5-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If your goal is to build or maintain muscle, you may want to consider mixing up a protein shake <a href=\"https:\/\/www.eatingwell.com\/the-best-time-to-take-protein-powder-for-maximum-benefits-8772080\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">soon after your sweat session<\/a>. \u201cResearch suggests that post-workout consumption is particularly effective for muscle repair and growth,\u201d says <a href=\"https:\/\/www.nuritas.com\/team\/dr-andy-franklyn-miller\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">Andy Franklyn-Miller, MBBS, Ph.D.<\/a>, a sports and exercise medicine physician. He notes that consuming 20 to 25 grams of protein within an hour of your workout may <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/best-time-to-drink-a-protein-shake-8659763\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">maximize muscle protein synthesis<\/a>. That said, while timing matters, Franklyn-Miller emphasizes that overall daily intake is ultimately most important. \u201cSpreading protein intake evenly across meals every few hours optimizes muscle building throughout the day,\u201d he says.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_7-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> 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.\u00a0\n<\/p>\n<p>  2. Pair with Carbs to Enhance Recovery  <\/p>\n<p id=\"mntl-sc-block_10-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Certified athletic trainer and sports dietitian <a href=\"https:\/\/danawhitenutrition.com\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Dana Angelo White, MS, RDN, ATC<\/a> says that you can get more out of your protein powder by adding some kind of carbohydrate. \u201cThis can be from fruit, juice, milk or another carb-containing food,\u201d she says, adding that protein powder also works well mixed into a bowl of oatmeal (or jar of overnight oats).\u00a0\n<\/p>\n<p id=\"mntl-sc-block_12-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Adding carbohydrates <a href=\"https:\/\/www.eatingwell.com\/habit-to-break-to-build-muscle-mass-11678971\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">post-exercise<\/a> is important for optimal glycogen replenishment.\u00a0 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.\u00a0\n<\/p>\n<p>  3. Choose a Liquid that Matches Your Goals  <\/p>\n<p id=\"mntl-sc-block_17-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> What you shake your protein powder with can also affect its impact. For fast absorption and minimal calories, water is the best option. \u201cIt ensures rapid digestion and is ideal post-workout when quick nutrient delivery is desired,\u201d Franklyn-Miller explains.\n<\/p>\n<p id=\"mntl-sc-block_19-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> For added nutrients and to help you stay full longer, try mixing your powder with milk (dairy or <a href=\"https:\/\/www.eatingwell.com\/dietitians-favorite-plant-based-milk-11733338\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">plant-based milk<\/a>), or blending it into a <a href=\"https:\/\/www.eatingwell.com\/smoothie-recipes-for-weight-loss-11749120\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">smoothie<\/a>. Milk adds a boost of protein, calcium and vitamin D\u2014plus 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\u2014smoothies can be calorie-dense.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_21-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> 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.\n<\/p>\n<p>  4. Upgrade Everyday Foods with Protein Powder  <\/p>\n<p id=\"mntl-sc-block_24-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Protein powder isn\u2019t just for shakes. You can mix it into a range of foods to bump up your protein intake in more creative ways. \u201cAdding protein powder to <a href=\"https:\/\/www.eatingwell.com\/recipes\/18283\/desserts\/cookies\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">cookies<\/a>, <a href=\"https:\/\/www.eatingwell.com\/recipes\/18659\/mealtimes\/breakfast-brunch\/pancakes\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">pancakes<\/a> or <a href=\"https:\/\/www.eatingwell.com\/recipes\/18097\/bread\/quick-bread\/muffins\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">muffins<\/a> can make them more nutrient-dense,\u201d Franklyn-Miller says. Pro tip: <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/best-protein-powders-8623197\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"4\" target=\"_blank\" rel=\"noopener\">whey and plant-based protein powders<\/a> produce a better texture when <a href=\"https:\/\/www.eatingwell.com\/gallery\/8071954\/high-protein-desserts-without-protein-powder\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"5\" target=\"_blank\" rel=\"noopener\">added to baked goods<\/a> than casein.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_26-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> You can also stir unflavored protein powder into <a href=\"https:\/\/www.eatingwell.com\/recipes\/18042\/soup\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">soups<\/a> or <a href=\"https:\/\/www.eatingwell.com\/recipes\/18232\/main-dishes\/stew\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">stews<\/a>. This is a great strategy for boosting your protein without changing the flavor of your meal.\n<\/p>\n<p>  5. Pick the Right Protein Powder for Your Needs  <\/p>\n<p id=\"mntl-sc-block_29-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Not all protein powders are the same\u2014and the best type depends on your goals. Here\u2019s a quick look at the three most common types of powders and what each one brings to the table:\u00a0\n<\/p>\n<ul id=\"mntl-sc-block_31-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li><strong>Whey protein<\/strong> is fast-digesting and ideal for post-workout recovery. It\u2019s rich in leucine, an amino acid that helps drive muscle repair.\u00a0\u201cWhey protein has the highest bioavailability and is absorbed in just 1 to 2 hours,\u201d Franklyn-Miller says. Just note that <a href=\"https:\/\/www.eatingwell.com\/article\/7940039\/what-is-whey-protein-according-to-a-dietitian\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">whey protein<\/a> is derived from cow\u2019s milk, so it isn\u2019t suitable for vegan diets or if you\u2019re allergic to dairy.\u00a0<\/li>\n<li><strong>Casein protein<\/strong> digests slowly and provides a steady stream of amino acids over several hours. It\u2019s best before bed or during long stretches without food.\u00a0\u201cIt\u2019s especially helpful for overnight muscle recovery,\u201d he adds. As with whey protein, casein is a protein found in cow\u2019s milk.\u00a0<\/li>\n<li><strong>Plant-based proteins<\/strong> like pea or soy are a good option for those who need or prefer to avoid dairy products. While some <a href=\"https:\/\/www.eatingwell.com\/article\/291134\/what-are-the-best-vegan-protein-powders\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">plant-based powders<\/a> may be slightly lower in leucine, certain options can be <a href=\"https:\/\/www.eatingwell.com\/article\/8040822\/pea-protein-vs-whey-protein-which-is-better\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">just as effective as whey protein<\/a> when chosen carefully.\u00a0<\/li>\n<\/ul>\n<p>  6. Know When to Skip Protein Powder Altogether  <\/p>\n<p id=\"mntl-sc-block_34-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a href=\"https:\/\/www.eatingwell.com\/article\/7913676\/is-protein-powder-healthy\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Protein powder is convenient<\/a>\u2014but it\u2019s not essential. \u201cMost people can meet their protein needs through whole foods,\u201d 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 <a href=\"https:\/\/www.eatingwell.com\/what-to-do-first-if-you-get-diagnosed-with-crohns-disease-8759284\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Crohn\u2019s disease<\/a> should talk to a healthcare provider before adding protein supplements.\u00a0\u201cCertain powders can worsen digestive symptoms, especially those with artificial sweeteners or lactose,\u201d he says. You should also exercise caution if you\u2019re pregnant or breastfeeding.\n<\/p>\n<p>  Other Strategies for Getting Protein without Powders  <\/p>\n<p id=\"mntl-sc-block_37-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> 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:\n<\/p>\n<ul id=\"mntl-sc-block_39-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li><strong>Eggs<\/strong>: 6 grams of protein per egg. <a href=\"https:\/\/www.eatingwell.com\/recipe\/8031456\/diner-style-scrambled-eggs\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Scramble<\/a>, boil or bake them. They\u2019re versatile and easy to prep.<\/li>\n<li><strong>Chicken Breast<\/strong>: 27 grams of protein per 3-ounces, cooked. <a href=\"https:\/\/www.eatingwell.com\/recipe\/262867\/grilled-lemon-herb-chicken\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Grill<\/a> or <a href=\"https:\/\/www.eatingwell.com\/recipe\/277671\/baked-lemon-pepper-chicken\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">bake<\/a> with herbs and spices.<\/li>\n<li><strong>Greek Yogurt<\/strong>: 20 grams of protein per 7-ounce container. Choose unsweetened and mix with fruit or nuts.<\/li>\n<li><strong>Lentils<\/strong>: 18 grams of protein per 1 cup, cooked. Use in <a href=\"https:\/\/www.eatingwell.com\/recipe\/7873236\/vegan-lentil-soup\/\" class=\"pseudoStyle\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"4\" target=\"_blank\" rel=\"noopener\">soups<\/a>, <a href=\"https:\/\/www.eatingwell.com\/recipe\/274835\/lentil-stew-with-salsa-verde\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"5\" target=\"_blank\" rel=\"noopener\">stews<\/a> or <a href=\"https:\/\/www.eatingwell.com\/recipe\/7899362\/lentil-salad-with-feta-tomatoes-cucumbers-olives\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"6\" target=\"_blank\" rel=\"noopener\">salads<\/a>.<\/li>\n<li><strong>Tofu or Tempeh<\/strong>: 10\u201320 grams of protein per 100 grams.,  Grill, stir-fry or pan-fry.<\/li>\n<li><strong>Salmon<\/strong>: 21 grams of protein per 3 ounces, cooked. <a href=\"https:\/\/www.eatingwell.com\/recipe\/281181\/sheet-pan-salmon-with-sweet-potatoes-broccoli\/\" class=\"pseudoStyle\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"7\" target=\"_blank\" rel=\"noopener\">Bake<\/a> or <a href=\"https:\/\/www.eatingwell.com\/recipe\/8034962\/broiled-salmon-lemon\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"8\" target=\"_blank\" rel=\"noopener\">broil<\/a> for easy prep.<\/li>\n<li><strong>Cottage Cheese<\/strong>: 28 grams of protein per 1 cup. Use in dips or blend into smoothies.<\/li>\n<\/ul>\n<p>  Our Expert Take  <\/p>\n<p id=\"mntl-sc-block_42-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cProtein powder is a useful tool\u2014especially for people with higher needs or busier lifestyles. But it\u2019s not a magic bullet. Use it to complement, not replace, a balanced diet,\u201d says Franklyn-Miller. To get the most out of your powder, it\u2019s important to consider your goals\u2014muscle building versus weight loss, for example\u2014and choose a product that best-fits your needs. For gains at the gym, experts recommend consuming protein powder soon <a href=\"https:\/\/www.eatingwell.com\/the-best-snacks-to-eat-before-and-after-a-workout-8546433\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">after a workout<\/a> and pairing it with a source of carbohydrate.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_44-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Regardless of the type of powder you choose and when you take it, make sure to purchase a product that\u2019s made by a reputable manufacturer and ideally third-party tested to ensure label accuracy. \u201cIf you enjoy protein powder, incorporate a good quality product into your meal and snack routine,\u201d suggests White. \u201cKeep it to no more than one\u00a0 serving per day and don\u2019t neglect protein-rich foods.\u201d<\/p>\n<p>Frequently Asked Questions<\/p>\n<ul id=\"mntl-sc-block-universal-faq__content_1-0\" class=\"comp mntl-sc-block-universal-faq__content mntl-accordion js-accordion\">\n<li class=\"accordion__item js-accordion-item \" data-ordinal=\"1\">\n<p>What is the most effective way to take protein powder?\n<\/p>\n<p>For muscle recovery, it\u2019s best to take protein powder soon after a workout and mixed with water or milk.<\/p>\n<\/li>\n<li class=\"accordion__item js-accordion-item \" data-ordinal=\"2\">\n<p>What is the best type of protein powder to use?\n<\/p>\n<p>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.<\/p>\n<\/li>\n<li class=\"accordion__item js-accordion-item \" data-ordinal=\"3\">\n<p>Is it better to use protein powder before or after a workout?\n<\/p>\n<p>For recovery and muscle growth, it\u2019s 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.<\/p>\n<\/li>\n<li class=\"accordion__item js-accordion-item \" data-ordinal=\"4\">\n<p>Who should avoid taking protein powder?\n<\/p>\n<p>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.<\/p>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"For muscle growth, take protein soon after a workout and pair with a source of carbohydrate. Depending on&hellip;\n","protected":false},"author":2,"featured_media":205948,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,4434,16,15],"class_list":{"0":"post-205947","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114728907739661739","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/205947","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=205947"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/205947\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/205948"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=205947"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=205947"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=205947"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}