When Is the Best Time to Eat Protein?

• Protein has a unique thermic effect — This is the amount of energy your body spends digesting and processing food. Of all macronutrients, it requires the most energy to metabolize.³ Eating protein early in the day takes advantage of that effect, creating a small but meaningful rise in calorie expenditure and contributing to a healthier metabolic function.

• Morning protein also helps regulate hunger hormones — Research shows that ghrelin, the hormone that signals hunger, drops more sharply after a high-protein breakfast. Meanwhile, hormones like peptide YY and GLP-1, which promote satiety, rise significantly. This combination helps you feel full for longer stretches, reducing the urge to snack before lunch.^4,5

• Clinical research supports these effects — In one study involving obese Chinese adolescents, replacing a grain-based breakfast with an egg-based meal led to a greater reduction in body weight after three months. According to the authors, this effect occurs “possibly through its regulation of satiety, subsequent food intake, and appetite hormones.”⁶

Another trial compared an egg breakfast to a bagel breakfast with the same calorie content among adults following a weight-loss program. After eight weeks, the egg group showed a 61% greater drop in body mass index (BMI), 65% more weight loss overall, and a 34% larger reduction in waist circumference. The only difference was that one meal provided higher amounts of morning protein.⁷

• Muscle protein synthesis drives repair and growth — After exercise, your body activates muscle protein synthesis, the process that rebuilds and strengthens fibers. This process depends on an adequate supply of amino acids, and the hours immediately after training are when your muscles use them most efficiently. This period is often called the post-exercise anabolic window, when your muscles are more sensitive to protein intake and more responsive to rebuilding signals.

• Protein intake during the anabolic window improves recovery — Recent research published in Nutrients⁹ recommends consuming around 0.3 to 0.4 grams of protein per kilogram of body weight within two hours of finishing exercise. For most adults, this translates to 20 to 40 grams per meal, depending on body size. Older adults, who experience reduced anabolic sensitivity, tend to benefit from the higher end of this range.

• Leucine triggers the anabolic response — Among amino acids, leucine plays the key role in switching on muscle-building pathways. A post-workout meal that provides 2 to 3 grams of leucine is generally enough to maximize this response.

Animal proteins, especially whey, beef, poultry, and eggs, contain enough leucine per serving to meet this threshold. In contrast, plant proteins usually contain lower levels of leucine and may need to be consumed in higher quantities to match the same anabolic response.

• Animal protein outperforms plant protein for post-exercise recovery — A controlled trial at Texas A&M University¹⁰ tested how protein type influences recovery. Participants completed high-intensity military-style exercises and were given either pork-based or plant-based meals ready-to-eat (MRE) with equal protein content.

Those who ate the animal-based meals experienced less soreness, lower inflammation, and healthier hormone balance afterward. Researchers attributed this to the higher amino acid density and the presence of creatine in animal protein, both of which support energy production and muscle repair.

• Protein timing matters, but precision isn’t everything — The anabolic window doesn’t require eating immediately after training. It simply means your body is especially receptive to protein for about two hours post-exercise. Eating within this period helps maximize repair and growth, ensuring your workout yields the greatest return.

• Overnight fasting limits amino acid availability — The hours between dinner and breakfast create a long fasting window. Without a late protein source, the body may run low on circulating amino acids, tipping muscle balance toward breakdown rather than repair. Pre-sleep protein intake offsets this by maintaining a positive protein balance throughout the night, keeping muscle protein synthesis active.

• Casein supports sustained amino acid release — Casein, a milk-derived protein, digests more slowly than other sources and provides a steady amino acid supply for several hours. Studies show that consuming 30 to 40 grams of casein before sleep increases overnight muscle protein synthesis, especially if you’ve exercised earlier in the day and your body is still in a state of heightened repair.

For older adults, this approach is especially helpful. As you age, your muscles become less responsive to the normal signals that trigger protein synthesis, a process known as anabolic resistance. Providing a steady flow of amino acids during sleep helps overcome that reduced sensitivity.

• Whole-food sources offer practical options — While casein powders are often used in studies, whole foods provide an equally effective, nutrient-rich alternative. Greek yogurt or cottage cheese delivers both casein and additional micronutrients that support muscle and metabolic health. They are easy to digest and fit into most evening routines.

• Determining the right amount of protein for your body — As a rule, protein should make up about 15% of your daily calories. More specifically, most adults need about 0.8 grams of protein per pound of ideal body weight, or about 1.76 grams per kilogram for those using metric measurements.

Approximately one-third of this protein, or about 5% of your daily protein total, should be collagen. Some good sources include bone broth and connective tissue-rich cuts like oxtail and shank.

• How to get your ideal bodyweight — First, you need to figure out your ideal weight. There are several ideal body weight calculators online that are easy to use. Just plug in your age, gender, and height and the calculator will give you a range based on commonly used formulas.

Multiply your ideal weight by 0.8 to get your daily goal. For example, if you weigh 160 pounds but your ideal weight is 128 pounds (the equivalent of having 20 percent body fat), you’d multiply 128 by 0.8, giving you a daily protein target of 102.4 grams. This same principle applies across ages and body types, including seniors, who benefit from the higher end of the range due to reduced anabolic sensitivity.

• Distribute protein evenly across meals — Meeting your target is easier when intake is spread out. If you eat three meals a day and need about 100 grams, aim for roughly 33 grams per meal. Someone whose ideal weight is 135 pounds would need about 108 grams total. That’s around 54 grams per meal if eating twice daily. For reference, each ounce of steak provides about 7 grams of high-quality protein, so a 5-ounce portion delivers about 35 grams.

• Protein needs vary with age and activity — Children generally need 5 to 10 grams per meal, while young adults maintain balance with about 20 grams. Most normal-weight adults require at least 30 grams per meal to build muscles effectively. Those who are older, more active, or recovering from illness may need more. Your personal sweet spot depends on your metabolic health, training intensity, and recovery demands.

• Does total protein matter more than timing? While both factors play a role, total intake carries more weight. Timing simply enhances how efficiently protein is used. Even when you distribute it well across meals, your body can’t perform optimally if your overall intake falls short. But once your total need is met, spreading it evenly throughout the day supports steadier amino acid availability.

• Balance your intake; more isn’t always better — Protein is vital, but consistently eating far beyond your needs can create strain on your metabolism, liver, and kidneys.¹³ It can also lead to amino acid imbalances if collagen sources are neglected. Staying close to your calculated range and maintaining a mix of lean and collagen-rich proteins ensures that your intake supports long-term health rather than overtaxing your system.

• Animal-based proteins — Animal proteins provide the full spectrum of amino acids in the ratios your body can use immediately. They’re the most efficient way to meet your daily target, meal by meal. Some good sources include lean, grass fed beef, organic, pastured eggs, wild-caught fish, and grass fed dairy.

• Plant-based protein — Soy is often promoted as a healthy protein source, but unfermented soy products are linked to a range of health concerns. The only soy I recommend is tempeh, which is a fermented soy product. Fermentation neutralizes many of soy’s antinutrients, improves digestibility, and increases nutrient absorption. Read “Soybean Oil Linked to Genetic and Neurological Damage” to learn more.

• When to consider protein powder — Protein powders are helpful when meeting your daily protein goal through whole foods isn’t practical. They’re useful if you train regularly, travel often, or have limited time to prepare full meals. They also help maintain steady intake during recovery, illness, or aging, when digestion or appetite may slow.

Find out what to look for in a protein powder and how to incorporate it into your routine in “Protein Powders: A Complete Guide for Better Health.”