Whether you’re looking to build muscle, balance blood sugar or simply need some help hitting your daily protein goals, protein powder can be a helpful option. Not only is it quick and convenient, it’s super-portable. Just toss a preportioned packet in your gym bag or backpack and take it with you wherever you go. Plus, it’s so easy and versatile. You can mix it with water, juice or milk, blend it into smoothies or shakes, or stir it into pancake or muffin batters or cereal for a protein boost. 

As helpful as protein powder is, you might be wondering if there’s an optimal time to consume it. Should you have it in the morning or evening? Is it better pre- or post-workout? And is there a best time to take it for maximum absorption? To find out, we asked dietitians for their take on the ideal time to down your dose. Here’s what they told us. 

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