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What is protein? Like fats and carbohydrates, protein is a macronutrient that provides energy in the form of calories. Each gram of protein provides the body with 4 calories, but it’s much more than a source of energy. Protein is made up of organic compounds called amino acids that are essential to many biological processes, making protein one of the most important nutrients for your health.


n top of being an essential macronutrient for building lean muscle and healthy weight management, protein also helps repair and build your body’s tissues, supports a healthy metabolism, and coordinates many bodily functions.

Protein provides a structural framework for the brain, nervous system, blood, skin, and hair, maintains proper pH and fluid balance, keeps your immune system strong, and helps your body with the transportation and storage of nutrients. 

Although we don’t usually associate the production of enzymes, hormones, vitamins, and neurotransmitters with adequate protein intake, protein plays an integral role in all of these important processes.

Why use protein powder? 

Found naturally in a wide variety of foods, protein is also available in dietary supplements like protein powder. Protein powders are great for active people who are always on the go, as they are convenient, portable, and help you feel full and energised throughout the day. 

Protein powders can be an incredibly beneficial supplement for athletes of all levels, older adults, vegetarians, and vegans. However, most people will experience health and fitness benefits when using a high-quality protein powder.

When's the best time to have protein powder?

Taking protein powder is also a great way to support your fitness goals. In this case, knowing when to take protein powder can be very helpful. Protein powder is used to achieve a variety of different health and fitness goals, so it’s no wonder it’s one of the most popular supplements worldwide.

If you're wondering when's the best time to have protein powder, the first thing you need to consider is your goals. Whether you want to lose fat and preserve muscle, increase your muscle mass, maintain your strength as you get older, or simply support your training and recovery, it’s helpful to know when to take protein powder to optimise your results.

Goal: healthy weight loss

When to take protein powder: as a snack between meals. 

Increasing your protein intake with the help of protein powder can help raise your metabolism while curbing your appetite. Protein not only reduces levels of ghrelin, the hunger hormone, but it also increases the hormones that make you feel satiated.

oatmeal with protein

This handy effect makes protein powder a convenient and strategic snack between meals and an excellent tool for assisting healthy weight loss. However, if you work out in a fasted state, it’s recommended that you take protein powder immediately after exercise.

Consuming protein powder within two hours of your workout is ideal for building muscle

Goal: building lean muscle mass

When to take protein powder: within two hours of your workouts.

If your goal is to increase your lean muscle mass, there are many different opinions regarding when to take protein powder. According to the International Society of Sports Nutrition, however, consuming protein powder within two hours of your workout is ideal for building muscle.

rope exercise

During the two hours post-workout, your muscles are primed to take in the nutrients that stimulate muscle repair and growth, leading to strength gains and improved body composition. Taking protein powder outside of this ‘window of opportunity’ decreases your capacity for muscle glycogen storage and muscle protein synthesis, minimising the positive impact of your training.

Combining your protein with carbohydrates before and after exercise may also improve your performance

Goal: improving performance and recovery

When to take protein powder: before or after exercise with carbs

Combining your protein with carbohydrates before and after exercise may also improve your performance, speed up your recovery, and reduce muscle soreness in the days that follow. This nutrition hack enables you to exercise more regularly and reach your health and fitness goals faster, and it’s as easy as enjoying this Choc PB Oatmeal Protein Smoothie!

girl working out

Tropeaka Lean Proteins provide a wide range of both essential and non-essential amino acids, along with a range of nutrient-dense superfoods to further support your energy and speed up your recovery. One common issue that gets in the way of performance and recovery is the poor digestion and bloating that often comes with taking a standard whey protein powder.

Tropeaka Vanilla Lean Protein

On top of uncomfortable bloating, the lactose in whey protein can also cause skin problems, headaches, and fatigue that can stand between you and your health and fitness goals. In contrast, plant-based protein powders are easily digested, absorbed, and assimilated by the body for optimum performance and recovery.

Lean Protein is a plant-based protein powder that has been specially formulated for easy digestion and maximum nutrient absorption. All three delicious, natural flavours contain digestive enzymes for optimum protein absorption and comfortable, bloat-free digestion.


A general protein timing solution 

While carefully planning when to take protein powder can optimise your training and improve your results, those who aren’t competitive athletes still have plenty to gain from regular exercise, adequate recovery, and simply eating enough protein.

girl resting on exercise mat

Although there are certain times to take protein powder that best support your training, lean muscle growth and healthy weight management, evenly distributing your protein intake throughout the day will help you feel satisfied and energised all day long.

You can take protein powder first thing in the morning to feel energised and ready for your day, as a healthy snack between meals, as well as before and after your workouts to refuel, repair and nourish your body. Protein powder is also a delicious addition to oats and healthy baking, so it’s easy to enjoy the benefits any time of day.

girl running for exercise

To make the most of your workouts, have a post-workout protein smoothie or shake within 2 hours after each training session. This is a protein timing solution that will suit most people who want to get fitter and stronger and improve their body composition. For the best nutritional support, always choose a nutrient-dense, complete plant-based protein that’s full of fibre, vitamins, minerals, and superfoods.





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