In recent times, there’s been a growing trend towards increasing protein intake, whether that’s through protein powders, protein shakes, or hearty meals centered around meat and eggs.
Conversely, individuals taking GLP-1 weight-loss medications are often consuming “critically low” amounts of this vital macronutrient, according to a recent study.
Protein plays an essential role in overall health, contributing to muscle development, tissue repair, immune support, and providing a sense of fullness. This is why high-protein diets are gaining popularity—they can facilitate weight loss without the need for medication.
If you’re concentrating on boosting your protein consumption, you might be curious about when to consume it for optimal benefits.
What time of day is best to eat protein?
Experts suggest that the most beneficial time to consume protein is at every meal.
“Many people wish there was a single ‘best’ time to eat protein, but it’s more about how evenly you distribute it throughout the day,” says registered dietitian Natalie Rizzo, nutrition editor for TODAY.
Research indicates that adults typically consume three times more protein at dinner compared to breakfast, which intrigues Lisa Young, a registered dietitian in New York and author of “Finally Full, Finally Slim.”
“Oftentimes, people save their protein intake for dinner instead of spreading it throughout the day. Why wait?” Young questions.
“Consuming protein at different intervals will help regulate your appetite, stabilize blood sugar, and maintain energy levels.”
Protein benefits at breakfast
Eating protein in the morning is “crucial” because it promotes a feeling of fullness and combats energy declines, according to Young.
Breakfast presents an excellent opportunity to kick off your day with protein, Rizzo notes.
“After an overnight fast, your body is ready to utilize protein, and starting your day with it can enhance your energy, focus, and prolonged fullness. Hence, I frequently advise people, particularly those who are active, not to skip protein in the morning,” she explains.
“Focusing on protein at breakfast can facilitate better dietary habits and improve daily well-being.”
A higher intake of protein at breakfast or as snacks, coupled with reduced consumption at dinner, is linked to better cardiometabolic health in adults, research indicates.
To begin, consider trying these nutritious high-protein breakfast ideas that include eggs, dairy, and other delightful ingredients.
Protein benefits at snack time
Protein helps stabilize blood sugar levels and manage hunger effectively.
“If you find yourself getting hungry between meals, that’s your body signaling for something; adding protein can make that snack more fulfilling and keep your energy stable,” Rizzo clarifies.
“By opting for protein-rich snacks rather than carbohydrate-heavy ones, you can steer clear of that midday slump.”
Young suggests pairing foods for optimal snacking, like carrots with hummus, an apple with peanut butter, or cheese with whole grain crackers.
For additional suggestions, explore these high-protein snack ideas to keep you nourished while on the move.
Protein benefits after a workout
As workouts can deplete muscles, they require protein for repair and strengthening; consuming a protein-rich meal or snack within one to two hours post-workout aids in recovery and muscle growth, notes Rizzo.
However, Young believes many individuals may overestimate their protein needs post-exercise. Unless you’re engaging in marathon training or intense weight lifting, a light protein snack post-gym is generally sufficient, she asserts.
Protein benefits at dinner
While protein can assist with feelings of fullness and may lessen evening snacking, Rizzo urges against a pattern of under-consumption throughout the day followed by a spike at dinner.
“Though it’s not harmful, it’s not the most efficient way to utilize protein. Your body has a limit on how much it can absorb in one sitting, so spreading it across meals is a more effective approach,” she advises.
California Live contributor Blanche Shaheen discusses the importance of protein with Lindsay Kinder, the founder of Food La La, highlighting the need to break the “hunger cycle” by prioritizing protein at breakfast, perhaps through a savory Bone Broth Latte (broth, miso, lemon, and ginger).
How much protein should I eat in a day?
Both dietitians recommend aiming for 20-30 grams of protein at each meal, including breakfast. For larger or more active individuals, this may increase to 30-40 grams, according to Rizzo. This quantity appears to be the ideal amount for supporting muscle recovery and feelings of fullness.
The latest Dietary Guidelines for Americans, 2025-2030 recommend adults consume between 1.2 and 1.6 grams of protein per kilogram of body weight daily. This is an increase from the previous guideline of 0.8 grams per kilogram.
For an individual weighing 150 pounds, this translates to about 81-109 grams of protein each day.
Generally speaking, most individuals likely receive sufficient protein in their diets, says Rizzo, pointing out that “people are currently quite preoccupied with protein.”
This focus on protein consumption sometimes means neglecting other vital nutrients, like fiber-rich vegetables, whole grains, and healthy fats, according to both dietitians.
A balanced intake of all macronutrients throughout the day is recommended for optimal health, Rizzo states.
This story first appeared on TODAY.com. More from TODAY:
