{"id":129568,"date":"2025-10-18T05:38:13","date_gmt":"2025-10-18T05:38:13","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/129568\/"},"modified":"2025-10-18T05:38:13","modified_gmt":"2025-10-18T05:38:13","slug":"dietitians-say-this-is-the-best-time-to-eat-protein","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/129568\/","title":{"rendered":"Dietitians Say This Is the Best Time to Eat Protein"},"content":{"rendered":"

Whether you\u2019re looking to build muscle<\/a> or simply want to ensure you\u2019re eating a well-rounded diet, the best time to eat protein is a factor to consider. Researchers have advocated for eating more protein at breakfast<\/a> to boost satiety and after a workout to help with muscle mass<\/a>. Meanwhile, most Americans still eat their largest, highest protein meal at dinner time. So what is the best time to eat protein in order to get the most benefits?<\/p>\n

\u201cProtein is the most important macronutrient for our body,\u201d says Vicki Koenig, M.S., R.D., C.D.N.<\/a>, a masters level registered dietitian at Nutrition-Wise. \u201cProtein is made into muscle, all of the enzymes in the body, hormones, and part of our organs and immune system. We also need protein to support that rather important organ in the center of our chest: the heart!\u201d What\u2019s more, protein is critical to increasing your feelings of fullness and satisfaction after a meal. \u201cThis means that we\u2019re not hungry as quickly as when just reaching for carbohydrates from fruit or sweets,\u201d Koenig explains.<\/p>\n

Meet the experts: Vicki Koenig, M.S., R.D., C.D.N.<\/a>, a masters level registered dietitian at Nutrition-Wise; Emer Delaney, R.D., P.T., a registered dietitian and founder of My Private Dietitian<\/a>.<\/p>\n

Here, dietitians reveal when you should eat the macronutrient to reap the most benefits. Plus, discover the daily intake you should aim for and the signs you\u2019re not getting enough protein<\/a>. <\/p>\n

When is the best time to eat protein?<\/p>\n

It depends on your goals. But experts agree that getting protein throughout the day is a good idea. \u201cSignificant research supports eating protein throughout the day,\u201d says Koenig. According to a study in the Journal of the International Society of Sports Nutrition<\/a> (ISSN), the main reason for this is that there is a maximum amount of protein that your body can use to make muscle proteins at a given time. <\/p>\n

For weight loss<\/p>\n

Beyond your body\u2019s ability to utilize protein effectively, there are other perks to eating protein at every meal. \u201cSpreading your protein intake evenly throughout the day helps to regulate your appetite, energy levels, and blood sugar control<\/a>,\u201d says Emer Delaney, R.D., P.T., a registered dietitian and founder of My Private Dietitian<\/a>. These perks may help you make better decisions when deciding what else to eat throughout the day. <\/p>\n

For blood sugar management<\/p>\n

\u201cIt slows digestion, helps stabilize your blood glucose levels, and it keeps you feeling fuller for longer, which helps maintain your appetite and your weight,\u201d Delaney explains. \u201cWhen protein is combined with healthy fats, fibers, and the right type of carbohydrates, this combination is the ultimate powerhouse your body needs.\u201d<\/p>\n

For muscle growth<\/p>\n

The ISSN<\/a> reports that eating protein up to two hours after working out may support muscle growth, but more research is needed.<\/p>\n

As for how much to get to boost muscle mass, getting around 1.4-2 grams per kilogram of body weight a day should be enough for those who lift weights and exercise, with even more warranted (up to 3.1 grams per kilogram of body weight per day) in certain situations, per the ISSN<\/a>.<\/p>\n

How much protein do I need?<\/p>\n

This is a frequently debated topic among nutrition experts. In fact, a recent study in Nutrients<\/a> notes that the U.S. recommendations for protein intake<\/a> have changed very little in the last 80 years, hovering right around 1 g per kg of body weight per day, despite everything we know now about how protein is utilized. \u201cThere has been discussion about increasing recommended amounts, especially for older adults,\u201d Koenig says. While 1 g per kg of bodyweight is a good goal to aim for, it\u2019s best to speak with a dietitian or other healthcare provider who can give you personalized recommendations that will best support your body and your health. <\/p>\n

If you\u2019re upping your exercise, trying to build muscle, or consider yourself an athlete, how much protein you need will likely be higher to help with muscle maintenance and recovery, per the International Society of Sports Nutrition<\/a>. Again, it\u2019s best to speak to a dietitian or your healthcare provider to find the right amount for you.<\/p>\n

How to tell if you\u2019re not getting enough protein<\/p>\n

At the same time, there are signs of not eating enough protein<\/a>. \u201cIf you\u2019re not getting enough protein, it\u2019s likely that you will be constantly tired and have low energy levels,\u201d Delaney says. There could be other signs too, she adds. These include a loss in muscle tone or strength, thinning hair, weaker nails, looser skin, and difficulty recovering after exercise (though you\u2019ll likely only see these if your protein intake is way below what it should be). <\/p>\n

If you\u2019re eating protein at every meal, your energy levels should stay relatively constant throughout the day. But peaks and drops in your energy may mean you should reevaluate when you\u2019re getting your protein to make sure you\u2019re spacing it out evenly. <\/p>\n

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