What is the best time to eat protein—and how much is too much? For nearly 28 years, I never gave my protein intake much thought. It was just another part of my meals—grilled chicken, a hamburger, salmon—eaten, enjoyed, and forgotten. That all changed when I started working out. Suddenly, I suddenly understood the gym bros: Protein wasn't just food but also the backbone of my workout, the holy grail of my muscle recovery, and an essential part of my fitness journey.
Protein boosts metabolism, strengthens muscles, speeds up recovery, and prevents tissue and muscle breakdown—but here’s the catch: the time that you consume protein can be just as impactful as how much you consume. While there’s no one-size-fits-all rule, so being strategic about your intake can enhance results based on your fitness goals. Let the experts break it down.
Why protein?
“Protein is a vital macronutrient made up of amino acids, which are the building blocks of muscles, tissues, and enzymes,” says Nicole Linhares Kedia, a sports nutritionist and integrative health coach. “It is crucial for muscle repair and growth, especially after an intense exercise. When you work out, muscle fibers undergo stress and tiny tears; protein helps to repair these fibers, promoting muscle strength and recovery.”
But it’s not just for those who hit the gym. Eshanka Wahi, a culinary nutritionist and holistic wellness coach, points out that protein plays a key role in regular biological functions, from immune response to enzyme activity and cell signaling. In short, whether you work out or not, protein is non-negotiable.
When is the best time to eat protein?
Depends on what your goal is:
Gain muscle and strength
When to eat: Before and after workouts, ideally within 30 to 60 minutes post-exercise.
“This ensures the body gets the essential amino acids needed for muscle repair and growth,” says Wahi.
How much: 1.6 to 2.4 grams of protein per kg of body weight post-workout.
Prevent muscle loss
When to eat: Throughout the day, especially in the morning and evening. “Frequent protein intake helps prevent muscle breakdown, especially during periods of caloric deficit, menopause, or aging,” explains Kedia.
Rakhee Jain, a certified nutritionist, emphasises the importance of complete protein sources like eggs, poultry, fish, seafood, dairy, and soy. “Avoid working out on an empty stomach and consume some protein 1.5 hours before exercise to prevent muscle loss.”
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