Protein is more than just a nutrient—it's essential for muscle growth, recovery, and overall health. But does timing matter? Experts suggest that when you eat protein can be just as important as how much you consume, especially for those with fitness goals.
According to sports nutritionist Nicole Linhares Kedia, protein provides amino acids that repair and build muscles after exercise. During workouts, muscle fibers experience minor tears, and protein helps strengthen them. However, it’s not just for athletes—this macronutrient supports immune function, enzyme production, and overall body maintenance.
The Best Time to Eat Protein:
- For Muscle Gain: Experts recommend consuming protein before and within 30-60 minutes after workouts to maximize muscle repair.
- To Prevent Muscle Loss: Regular intake throughout the day—especially in the morning and evening—helps preserve muscle mass, particularly during aging or calorie deficits.
- For Recovery and Performance: Post-workout protein intake reduces soreness and speeds up muscle repair. Pairing protein with carbs before exercise can also enhance endurance.
How Much Is Needed?
- Muscle gain: 1.6-2.4g of protein per kg of body weight
- Preventing loss: 1.6-2.2g per kg
- Recovery: 1.2-1.6g per kg
While whole foods like eggs, poultry, fish, and legumes are excellent protein sources, supplements can help fill nutritional gaps—especially for vegetarians or those with busy schedules.
Can You Have Too Much?
Yes! Overloading on protein (above 4g per kg of body weight) may cause digestive discomfort, kidney strain, or excess fat storage. Experts advise a balanced intake tailored to individual needs rather than excessive consumption.
Bottom Line:
Protein is crucial, but balance and timing are key. A well-planned intake enhances fitness results without unnecessary risks, making it a powerful tool in achieving overall health and performance goals.
