PROTEIN SHAKE BEFORE OR AFTER WORKOUT?

SHORT ANSWER IS - For muscle repair and growth, drink your whey protein shake after your workout, though having one before can also support performance if you haven't eaten recently. The best time to drink protein shake depends on your training schedule and nutrition goals.

SCIENCE BEHIND THE SCENES 

Total daily protein intake and distribution matter more than exact timing, but post-workout nutrition and protein ingestion is slightly more advantageous for maximizing muscle protein synthesis (MPS) - Helps you to get big as fack! 

After resistance training and strength training, your muscles enter a state of heightened anabolic sensitivity that can last 24–48 hours, but it's most responsive in the first few hours - often called the anabolic window.

therefore..

Consuming 20–40g of high-quality protein post-workout

Maximally stimulates muscle protein synthesis

Shifts net balance from negative to positive

Supports muscle recovery and hypertrophy

Replenishes amino acid pools

Whey protein powder is particularly effective for muscle building due to its rapid digestion, fast-digesting protein properties, and high leucine content, hence why a post-workout protein powder like HomeGrown is typically emphasized in hypertrophy-focused programming and bodybuilding supplements.

Pre-Workout Protein (When It Makes Sense)

If you train fasted or haven't eaten in 3-4+ hours, having a protein powder 60–120 minutes before training ensures circulating amino acids are available during and immediately after training. This pre-workout protein strategy is especially important for fasted training. In fact, studies show if you consume protein within 1-2 hours before lifting, the need for an immediate post-workout shake becomes less urgent because amino acids are still circulating.

All in All 

Post-workout protein shakes slightly edge out pre-workout for maximizing acute muscle protein synthesis and muscle gain, but total daily protein intake and smart protein distribution are what truly drive long-term muscle hypertrophy and gym nutrition success.