The best time to drink a protein shake depends mostly on individual goals and preferences, but overall research shows that total daily protein intake is more important than specific timing. Drinking a protein shake right before or within an hour after a workout can help with muscle recovery and growth, but it doesn't significantly matter whether it's before or after exercise. Additionally, some people benefit from drinking protein before bedtime, especially casein protein, to support muscle repair overnight. Here are the main points:

• Protein intake spread evenly through the day is key for muscle repair and growth.
• Consuming protein within about an hour before or after workout is convenient and effective but not mandatory.
• Drinking a shake after workout may help kick-start muscle repair during the recovery period.
• Protein before sleep, especially slower-digesting casein, can aid muscle growth overnight.
• Choose whatever timing suits your digestion, schedule, and preference; meeting protein needs daily is most important.

In summary, drink a protein shake at a time that fits your lifestyle while making sure you meet your daily protein targets. Whether it's before, after, or even before bed, what matters most is total protein consumed throughout the day for muscle gain and recovery.