Protein 101: When to Take Protein
Good news: total protein for the day matters most. Timing is a bonus. Still, a few simple habits can help you get more out of the protein you eat.
1. Share it across the day
Research summarized by the International Society of Sports Nutrition suggests aiming for roughly 20 to 40 grams of protein per meal, every 3 to 4 hours, for most active adults. That beats one giant protein dinner.
2. Do not skip it at breakfast
Breakfast is often the lowest protein meal of the day. Adding protein to oats, pancakes or yogurt is one of the easiest wins.
3. After a workout
A protein rich meal or snack within a couple of hours after training helps your muscles recover. There is no need to rush to a shaker the second you finish. Just make your next meal count.
4. Before bed (optional)
Some research suggests slower digesting proteins like casein before sleep may support overnight recovery for people who train. A protein dessert can do the job too.
5. Snacks count
A spoonful of protein powder stirred into yogurt, or a protein cookie in the afternoon, helps close the gap between meals.
Next up: How to Work Flex Recipes Into Your Day
Sources
- International Society of Sports Nutrition position stand: protein and exercise (2017)
- International Society of Sports Nutrition position stand: nutrient timing (2017)
- Academy of Nutrition and Dietetics, Timing Your Pre and Post Workout Nutrition
This article shares general nutrition information and is not medical advice. Everyone is different, so talk with your doctor or a registered dietitian before making big changes to how you eat, especially if you are pregnant, nursing, managing a health condition, or taking medication.