When combined with a healthy diet, protein shakes are a convenient and cost-efficient way to boost protein intake and meet your nutrient needs. If your goal is muscle repair and recovery, you should drink protein shakes within two hours of exercise [1]. If you struggle to get enough protein at mealtime (or are trying to lose weight), a protein shake can help bridge the gap. Experts recommend aiming for 25-30 g of protein/meal, and while many Americans meet this requirement for lunch and dinner, evidence suggests that protein consumption at breakfast is generally well below the recommended amount [2]. As such, you could drink protein shakes in the morning to fill in the gaps.