Protein often steals the spotlight in health discussions, celebrated for its numerous benefits and various sources (hello, Parmesan?). However, the timing of protein consumption is less frequently addressed. Many of us consume our protein in traditional American fashion: a big serving at dinner or as a quick shake. Yet, timing plays a crucial role—our bodies can only absorb a certain amount of protein at once, meaning larger intakes in one meal won’t necessarily amplify the benefits.
So, when is the optimal time to consume protein? According to registered dietitians, there isn’t a strict time that fits all, but there are specific moments when increasing your intake can be particularly beneficial. Here’s how to strategically focus your protein consumption—and when it might be wise to ease off.
Understanding the Importance of Protein
Protein often receives accolades for its role in building and repairing muscles, but its importance extends to every aspect of our bodies, from fingernails to vital organs. While many associate protein intake with athletes and bodybuilders, the truth is everyone requires it, regardless of activity level, as SELF previously reported.
Your specific protein needs depend on factors like your body size, height, and age. Generally, it’s recommended to aim for one to two grams of protein per kilogram of body weight, which equates to about 70 to 140 grams per day or 15 to 30 grams per meal, according to Edwina Clark, MS, RD. The per-meal guideline is crucial because it reflects the maximum protein absorption capacity in a single sitting. As Jessica Cording, RD, a health coach and author of The Little Book of Game Changers and The Farewell Tour, explains, exceeding this amount may yield diminishing returns, and could lead to short- and long-term issues.
Why Dinner Is Often a Protein Overload—and Why to Avoid It
Meal times often reveal our tendencies to overindulge in protein at dinner, though the reasoning isn’t entirely clear. According to Wendy Lopez, MS, RD, CDCES, cofounder of Diabetes Digital, this could be linked to the popularity of chicken and beef as primary protein sources, which often take center stage during dinner. Breakfast and snacks typically lean more towards carbohydrates, and the proteins consumed at these times—such as eggs or yogurt—usually offer less protein per serving.
In conclusion, while protein is essential for everyone, the timing of its consumption can significantly influence its effectiveness. By strategically planning when you consume protein throughout the day, you can enhance its benefits and better support your body’s needs.
