Protein consists of amino acids essential for critical processes such as immune function, neurotransmitter and hormone synthesis, and muscle growth.
Increasing protein intake can enhance health by promoting satiety, improving body composition, and preventing muscle loss during weight loss and ageing.
Although the timing of protein consumption is less important than the overall amount consumed, eating protein at specific times may help achieve certain health goals, like building muscle and aiding exercise recovery.
Optimal Protein Timing for Different Goals
Goal: Losing Weight
Increasing dietary protein can benefit those aiming to lose body fat. High-protein diets can enhance feelings of fullness by slowing digestion and triggering the release of satiety hormones like peptide YY (PYY) and cholecystokinin (CCK). This can lead to reduced calorie intake, aiding fat loss.
High-protein diets contain more protein than the current Recommended Dietary Allowance (RDA) of 0.8 grams per kilogram (g/kg) of body weight (0.36 grams per pound). The RDA represents the minimum necessary to meet amino acid needs and prevent muscle loss, not the optimal amount for health. Those trying to lose weight may require more protein to avoid muscle loss, which can negatively impact metabolism and strength.
Experts recommend that individuals aiming to lose weight while maintaining muscle mass may need 2.3 to 3.1 g of protein per kg of body weight (1 to 1.4 g per pound), significantly higher than the RDA. To support this, include protein-rich foods in every meal and snack. Studies indicate that protein intake is more crucial for weight loss than specific timing, so evenly distributing protein throughout the day is key.
Goal: Building Muscle
Protein constitutes 80% of muscle mass and is vital for muscle growth. Consuming adequate protein throughout the day is more important than focusing on specific timing. Those increasing resistance training to build muscle should consume extra protein to support growth. Experts suggest 1.6 to 2.2 g/kg (0.72 to 1 g per pound) of protein daily for optimal hypertrophy.
This can be achieved by adding more protein sources to meals and snacks. For example, a 2023 study found that older males who combined a high-protein diet with strength training gained significantly more muscle mass and strength than those following the RDA.
While spreading protein intake throughout the day is effective, consuming protein around resistance workouts may enhance performance and muscle growth. A 2019 study showed that participants who consumed a whey protein supplement before and after resistance training gained muscle circumference and strength.
To maximize muscle growth, consider consuming about 20 g of protein, such as a protein shake, before or after resistance training. However, meeting daily protein needs with protein-rich foods throughout the day remains crucial.
Goal: Preventing Muscle Loss
High-protein diets help prevent muscle loss during weight loss and ageing. Increasing protein intake can help maintain muscle mass, supporting a healthy resting metabolic rate. Muscle loss is common during weight loss, especially with very low-calorie diets. Adding more protein-rich foods to meals and snacks can mitigate this.
High-protein diets also benefit older adults by stimulating muscle growth, preserving strength, and preventing muscle loss. A 2023 review suggested that diets providing 1.0–1.6 g/kg (0.45-0.72 g per pound) of protein daily are beneficial. Older adults struggling to meet protein needs through food alone can consider protein shakes between meals.
Goal: Exercise Recovery
Consuming protein before, during, or after exercise can reduce exercise-induced muscle breakdown and increase muscle protein synthesis, enhancing recovery. A 2023 review found that protein intake around exercise reduced skeletal muscle damage markers and preserved strength.
While protein timing doesn’t significantly affect recovery, consuming protein close to exercise can be beneficial.
Is It Too Late In The Day To Eat Protein?
Eating protein late at night isn’t necessarily detrimental and can support muscle growth and recovery. However, some research indicates that eating close to bedtime might disrupt sleep in some individuals. If regular meals meet your protein needs and you don’t have increased requirements, avoiding late-night eating may support better sleep.
How Much Protein Is Too Much?
High-protein diets are generally safe and beneficial, showing no adverse effects for healthy individuals, even at levels exceeding four times the RDA. Benefits include improved bone density, fat loss, and reduced blood sugar levels. However, those with specific health conditions, like kidney disease, should avoid high-protein diets. Excessive intake of certain protein-rich foods, such as red and processed meats, may increase health risks, like colorectal cancer.
Most active adults can meet protein needs by consuming 1.2-2.0 g/kg (0.54-0.9 g per pound) daily, easily achievable by spreading daily intake with protein-rich meals and snacks.
Quick Review
Protein is essential for processes like muscle growth and immune function. While protein timing can benefit specific health goals, total protein intake is most important for overall health and body composition. Boost your protein intake with protein-rich meals and snacks, and pair protein with resistance training to support muscle growth.
