The Best Time to Eat Protein: High-Protein Recipes For Great Health

What is Protein and Why is it Important?

Before we get into the best time to eat protein, let's first understand what protein is. Protein is a macronutrient made up of amino acids, essential compounds required for your body to function properly. Protein is critical in building and repairing tissues and producing enzymes, hormones, neurotransmitters, and immune cells. Protein is vital for maintaining a robust immune system, hormone regulation and aiding muscle growth .

The Best Time to Eat Protein

Now that we know the importance of protein, it's time to answer the question: when's the best time to eat it? Interestingly, research shows that when it comes to protein consumption, it's not just about the total quantity. Indeed, the timing and distribution of protein throughout your meals can be just as important.

The short answer is that there's really no incorrect time of day to eat protein. It's an essential macronutrient your body will always utilise once you consume it. In fact, eating protein at various points during the day is highly beneficial for your health. This can easily be achieved by consuming protein-rich snacks as needed and ensuring your main meals are full of healthy protein. If it suits you, adding a good quality protein powder into your diet can boost your overall daily protein intake.

The longer answer to this question really depends on what you want dietary protein to do for you. Because dietary protein has a range of bodily functions, you can eat it at certain times to optimise specific body systems. The most common reason people want to up their protein intake is to promote muscle growth and repair. But dietary protein can also help your hormones, cognition and immunity. Let's look at these areas of health and explore when the best time to eat protein is.

The Best Time to Eat Protein for Muscle Growth

When it comes to increasing muscle size (hypertrophy), the timing of protein intake is very important. Consuming protein soon after a workout is crucial as it facilitates quicker muscle recovery and promotes muscle synthesis. This post-workout period is often called the 'anabolic window of opportunity', during which the body is primed for nutrient uptake. Eating high-quality protein within approximately 30 minutes and up to 12 hours following strenuous exercise helps stimulate new muscle tissue growth . Furthermore, consuming a protein-rich meal before bedtime can also contribute to muscle growth and repair during sleep. So, for those focusing on muscle growth, it can be helpful to prioritise post-exercise and pre-bedtime protein intake.

The Best Time to Eat Protein for Hormone Health

Protein plays a crucial role in regulating hormones in our body. Hormones are the chemical messengers that regulate essential bodily functions such as appetite, metabolism, and sleep. A diet high in protein can help maintain hormonal balance by aiding in producing hormones such as insulin, glucagon, and ghrelin. Melatonin production also depends on the availability of the amino acid tryptophan from the diet, which is naturally in meat, eggs and dairy. Therefore, consuming protein regularly throughout the day can help balance hormone levels and promote overall health.

The Best Time to Eat Protein for Brain Health

Protein is essential for optimal brain health as it provides the building blocks for neurotransmitters, the chemical messengers that transmit signals between neurons. They are responsible for various functions in the central nervous system, such as memory, mood, and broader cognitive function. Ideally, you want to start your day with a protein-rich meal. Having protein for breakfast in the morning helps kickstart your day and set you up for success.

Protein provides you with the necessary brain-loving amino acids and fuel you need to tackle mentally demanding tasks and critical thinking. Getting enough protein can ensure optimal cognitive function and reduce the likelihood of brain fog during the day. Having a healthy breakfast high in protein can also help stabilise your blood sugar levels and reduce cravings for sugary foods later in the day.

Plant-Based Protein vs. Animal Protein: Is Either One Better?

When getting a protein fix, we usually think of two main categories: animal-based and plant-based proteins. Each type has its pros and cons to consider.

Plant-Based Protein

Pros: Plant-based proteins, found in foods like nuts , seeds , lentils, quinoa , and tofu , are typically inexpensive, easy to prepare and readily available in most supermarkets and grocery stores. They also come with a boost of fibre , antioxidants, and other healthful nutrients.

Cons: A drawback of plant-based proteins is that they are usually incomplete, missing one or more essential amino acids. However, this can be overcome by consuming a variety of plant-based proteins throughout the day. Another point to consider if you're looking at plant-based protein sources is that they must be cooked properly to boost their bioavailability . And, you actually need to eat a lot more or have bigger portions more often to get the same amount of protein as their meaty counterparts.

Animal Protein

Pros: Animal protein, found in meat , fish , eggs , and dairy , is typically complete, meaning it contains all nine essential amino acids that we cannot produce internally. Furthermore, it's often more bioavailable, which means we can afford to eat less of it, knowing that the body can use it efficiently.

Cons: Some people choose to avoid animal protein due to concerns about the environmental impact and ethical considerations surrounding animal agriculture. Also, animal protein can be more expensive and take longer to prepare than plant-based proteins. Remember, both types of protein have a place in a balanced diet, and the best choice depends on your individual dietary needs and ethical considerations.

Protein Digestion and Absorption: How Does It Happen?

To get the most out of your protein intake, it's essential to support your digestion and absorption. It all starts in the stomach, where gastric juices break down the protein into smaller components. Did you know your stomach pH is naturally acidic, typically around 2? Your stomach produces hydrochloric acid and a proteolytic (protein-breaking) enzyme called pepsin, which breaks down large proteins into their smaller amino acid building blocks.

These amino acids are then transported into the small intestine, where absorption occurs. One way to boost this process is to eat enzyme-rich foods whenever you eat protein. These include citrus fruits like lime and lemon and tropical fruits like fresh pineapple, papaya and kiwifruit. Ginger is also very beneficial to your digestion and is excellent for supporting dietary protein breakdown. Once these enzymes have done their job, your body absorbs the amino acids into the bloodstream, which can be used for various bodily functions.

Best Time to Eat Protein: Morning, Afternoon or Night?

The best time to eat protein varies according to many individual factors. Understanding the best time to eat protein, the types of protein most suitable for your diet, and how to support its digestion and absorption is key to getting the best health outcomes. Whether for muscle growth , brain health, hormone balance, or immune system support, effectively incorporating protein into your meals will significantly contribute to your overall well-being.

High-Protein Recipes For Great Health

To help you incorporate protein into your daily meals, we've gathered three delicious and easy high-protein recipes for you to try.