"When should I drink protein?" is one of the most common questions we hear. You'll find all kinds of answers online, so it's easy to get confused.
This article sets out the usual timings and how to think about them, as simply as we can.
In this article
- The common times people drink protein
- What matters most
- How to find a time that's easy to keep up
When is the best time to drink protein?
The honest answer is that there's no rule saying you must drink it at a particular time. Protein powder is a food, so it's fine to have it whenever suits you.
Japan's official guidelines give protein as a daily amount you aim for in your usual diet. Before worrying about timing, it's more useful to look at your daily total.
Three common timings
| Timing | Suits | Point |
|---|---|---|
| Morning | People who eat a light breakfast | Good for days when breakfast is just toast and coffee |
| After exercise | People who exercise regularly | Handy when your next meal is a while away |
| Snack | People with long gaps between meals | One option instead of a usual snack |
You may have heard that you should drink protein straight after exercise. Views on this vary, so we suggest starting with your daily total and then picking a time that fits your routine.
What matters most is your daily total
Japan's Dietary Reference Intakes (2025 edition) recommend 65g of protein a day for men aged 18 to 64 and 50g for women. Count up roughly what your meals give you, and if you're short, top up with protein at whatever time suits you. That's the simplest approach.
For how to count up your meals, see How Much Protein Do You Need a Day?
Finding a time you can stick with
Pair it with something you already do
"While the kettle boils in the morning" or "after I get changed post-workout": linking it to something you already do makes it easier to remember.
Don't replace your meals
Protein is something to add to your meals, not a replacement for them. Even on busy days, try to keep your meals and use protein to fill the gaps.
About &Fermenta
We suggest one cup of &Fermenta a day. Mix 35g (two heaped scoops) into 300ml and you get 21.1g of protein.
In the morning, a quick shake with water works well. In the evening, you could try a one-scoop hot chocolate. See Four Ways to Drink &Fermenta for how.
Summary
- There's no rule saying protein must be taken at a set time
- Look at your daily total first
- Pair it with something you already do, and add it to meals rather than replacing them
You can see &Fermenta's ingredients and nutrition on the product page.
