When it comes to getting enough protein, timing can be just as important as total intake. Consuming protein at strategic times throughout the day, especially in the morning and at night, can help optimize muscle growth, fat burning, and appetite control.
This article reviews the evidence on protein timing and provides tips for getting enough protein during key times of day.
The Importance of Protein
Protein is incredibly important when it comes to building muscle, recovering from exercise, and staying lean. It provides the building blocks your body needs to repair and build new muscle tissue.
Without adequate protein intake, you may experience slower muscle growth, impaired recovery, increased muscle breakdown, and reduced strength.
Getting enough high quality protein is especially important if you are very active and want to build muscle or lose fat.
Recommended Protein Intake
The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight or 0.36 grams per pound (1).
However, this amount is the minimum required to avoid deficiency. It does not necessarily reflect the optimal intake for health, performance, or muscle growth.
Active individuals and athletes may need up to twice the RDA, or about 0.5–0.9 grams per pound (2.2–2 g/kg) of body weight (2).
Higher intakes, up to 1.2–2.0 grams per pound (2.5–4.4 g/kg), may benefit those looking to build muscle or strength while losing fat (3).
High Protein Foods
To meet your protein needs through your diet, include a source of protein at each meal. Here are some high protein foods:
- Meat: Chicken, turkey, lean red meat, pork
- Fish: Salmon, tuna, mackerel
- Eggs and dairy: Milk, Greek yogurt, cheese, eggs
- Legumes: Beans, lentils, peas
- Nuts and seeds: Almonds, walnuts, chia seeds
- Protein supplements: Whey, soy, pea and hemp protein powder
Protein Distribution Throughout the Day
Research shows that spreading your protein intake evenly throughout the day offers several benefits over skewing most of your protein intake to just one meal.
One study provided participants with protein supplements after weight training over 8 weeks. One group took the supplements in the morning, another took them in the evening, and the third group took them in the morning and evening.
Taking supplements in the morning and evening led to greater increases in muscle mass and strength than taking them in just one timepoint (4).
Other research shows that spreading out your protein intake, rather than concentrating it in one meal, may help minimize fat gain over time (5).
Your body can only use about 30 grams of protein at a time. Excess protein consumed at one sitting is typically used as energy or stored as fat (6).
Spreading protein intake throughout the day allows your body to fully use the protein you eat for muscle repair and growth.
Protein Before Bed
Getting adequate protein intake before bed may optimize overnight muscle recovery and growth.
Muscle protein synthesis, or the process through which new muscle is built, is increased during sleep (7).
One study provided active young men with either whey or casein protein before bed. Taking protein before bed increased their overnight muscle protein synthesis rates by 22% compared to a carbohydrate drink (8).
However, the gains in muscle mass were similar between groups over the 12-week study. More research is needed on the long-term effects of pre-bedtime protein intake.
Protein before bed may also minimize muscle loss in the elderly. One study gave men either casein or a placebo before bed over 90 days.
Taking casein before bed resulted in less muscle loss compared to the placebo (9).
Which Protein is Best Before Bed?
Whey and casein have been studied the most as pre-bedtime protein sources.
Whey protein digests quickly, while casein is absorbed slowly over 7–8 hours. For this reason, casein may be optimal for long term muscle growth (10).
One study directly compared the effects of whey versus casein protein at bedtime. Both proteins reduced hunger the next morning. However, only whey increased metabolic rate throughout the night (11).
In terms of muscle growth, whey and casein before bed may lead to similar results. No studies to date have shown one protein to have a significantly greater effect than the other.
Protein in the Morning
Getting adequate protein intake in the morning offers several weight loss benefits.
Protein increases levels of appetite-reducing hormones like GLP-1, PYY, and CCK while decreasing levels of the hunger hormone ghrelin (12, 13, 14).
It may also reduce cravings later in the day and obsessive thoughts about food by 60%, compared to skipping breakfast or eating lower protein meals (15).
In one study, adolescent girls consumed high protein breakfasts containing 30–45 grams of protein. They reported feeling fuller throughout the day compared to when they ate lower protein breakfasts (16).
Protein in the morning may also help you eat fewer calories later in the day. One study gave overweight women eggs or bagels for breakfast, then allowed them to eat whatever they wanted at lunch.
Those who had eggs for breakfast ate fewer calories at lunch, taking in 440 fewer calories than those who ate bagels. They also reported greater fullness 3.5 hours after breakfast (17).
Protein Type in the Morning
Most studies have provided animal protein for breakfast, including eggs, lean meats, and dairy. These contain the highest quality protein.
However, plant proteins like beans, nuts, and seeds can also provide a hearty dose of morning protein.
Vegan breakfasts with protein sources like chickpeas, nuts, nut butter, quinoa porridge, or plant-based protein powder can provide sufficient high quality protein to promote fullness.
How Much Protein Should You Eat Per Meal?
Many factors determine your ideal protein intake per meal or snack.
These include your total daily protein targets, distribution of protein throughout the day, body weight and goals, and the type of protein foods you eat.
Aim for at least 15–30 grams of protein per meal. Getting at least this amount, 3–4 times per day, helps ensure you meet your daily protein targets of 0.5-1 gram per pound (1-2 g/kg) of body weight.
You may need slightly more protein at breakfast to optimize appetite control or following exercise for enhanced recovery.
High protein snacks can be ideal when protein targets at meals are hard to hit. Protein supplements like protein bars, shakes, or jerky can provide 15–30 grams of protein between meals.
How to Spread Out Your Protein
Here’s an example of how to spread 100 grams of protein over three meals and two snacks:
- Breakfast – 30 grams
- Snack – 15 grams
- Lunch – 25 grams
- Snack – 15 grams
- Dinner – 15 grams
This provides sufficient protein several times throughout the day to meet needs and prevent deficiencies.
Foods to Eat
Many whole foods and dishes make excellent high protein breakfast, lunch, dinner, and snack options.
Here are protein-rich foods that are great for meals and snacks:
Breakfast
- Eggs
- Greek yogurt with berries or granola
- Smoothies with protein powder
- Oatmeal with milk, yogurt, nut butter, or protein powder
- Chia seed pudding made with milk
- Cottage cheese with fruit
Lunch and Dinner
- Burrito bowls with beans, rice, chicken/beef, cheese, and veggies
- Stir-fries with meat, tofu, or beans and veggies over rice
- Grilled chicken or salmon with sweet potato and greens
- Steak and potatoes with roasted broccoli
- Tofu veggie bowl with quinoa and avocado
Snacks
- Trail mix with nuts and seeds
- Apples with peanut or almond butter
- Edamame
- Cottage cheese
- Jerky
- Protein bars
- Smoothies
Meal Timing Recommendations
Based on the evidence, here are some general recommendations for protein meal timing:
Throughout the Day
- Aim for at least 15-30 grams at meals, 3-4 times daily
- Distribute protein intake somewhat evenly throughout the day, without lengthy gaps between each dose
- Include a source of protein at each meal and snack
Morning
- Prioritize protein at breakfast to enhance satiety, appetite control, and weight management
- Aim for at least 20-30 grams
- Whole food sources like eggs, yogurt, and plant proteins are ideal
Night
- Consume 20-40 grams of casein or whey protein 30-60 minutes before bed
- Special emphasis on pre-bed protein intake for elderly, athletes, and those wanting to build muscle
The Bottom Line
Proper protein timing can maximize the muscle building, fat burning, and appetite suppressing effects of this critical nutrient.
Adequate protein intake several times throughout the day, especially in the morning and around bedtime, is ideal for health and body composition.
Whole foods like eggs, yogurt, beans, meat, fish, and protein supplements can help meet increased protein needs at meals and snacks.
Consuming at least 15-30 grams of protein 3-4 times per day with special emphasis on getting enough protein in the morning and around bedtime is a great place to start.
As long as you meet your total daily protein targets through adequate intake at meals and snacks, specific timing is less critical.
Frequently Asked Questions
Is it better to eat protein in the morning or at night?
Both morning and night can be effective times to eat protein. Eating protein in the morning may help reduce appetite and cravings later in the day. Getting protein shortly before bed may help stimulate muscle growth overnight.
How much protein should you eat per meal?
Aim for at least 15-30 grams of protein per meal, spaced out 3-4 times per day. Active individuals and athletes may need more at meals to meet increased protein demands.
What foods are high in protein?
The highest protein foods include lean meats, fish, eggs, dairy, beans, lentils, nuts, seeds, and protein supplements like shakes and bars.
Is whey or casein better before bed?
Both whey and casein protein work well. Whey is absorbed quickly while casein is slowly digested over 7-8 hours. Casein may provide a more sustained supply of protein.
What should you eat for breakfast?
High protein breakfast foods include eggs, Greek yogurt, cottage cheese, protein smoothies, oatmeal with yogurt or nut butter, chia pudding, and protein bars or shakes.