While a vegan protein shake can be a part of a healthy, balanced diet everyday, eating a variety of protein sources and getting enough total protein—mainly from foods—is most important. For most people wanting to improve health or who follow a moderate exercise routine, the International Society of Sports Nutrition (ISSN) recommends getting 1.2–2.0 g/kg/day of protein. Another way to think about how much protein you need is aiming to get 10 to 35% of your total calories from protein. Non-active individuals can get closer to the lower end of the range, while active people and older adults may benefit from the higher end of this range. Most people can meet their daily protein needs with or without protein powder. Those with higher protein needs, like competitive or endurance athletes, may need more help reaching their protein needs and may benefit more from protein powders. Taking a protein shake before or after exercise is a common practice but may not always be necessary depending on when you are going to eat again. It is important to get proper nutrition both before exercise to ensure you have the energy needed to fuel your workout, and after exercise, to ensure proper recovery. Protein, carbohydrates, and electrolytes all play important roles. Rather than using the same protein powder every time, we recommend rotating other snacks before or post-workout to add variety.