When it comes to your protein plan, it may be time to shake things up.
A registered dietitian on Long Island is sharing the best time of day to consume protein to reach your health goal, whether it be to lose weight, build muscle, curb muscle loss, or aid exercise recovery.
“Protein is composed of amino acids, which are needed for important processes such as immune function, neurotransmitter and hormone synthesis, and muscle growth,” registered dietitian Jillian Kubala wrote for Health.com.
The Recommended Dietary Allowance is 0.8 grams of protein per kilogram of body weight — or 0.36 grams per pound. For a 150-pound person, that’s 54 grams of protein daily.
Since protein makes up more than 80% of the dry weight of muscle, bodybuilders and athletes on a cutting diet — eating fewer calories to lose body fat while maintaining muscle mass — will need more protein to assist muscle repair and growth.
Some research suggests they should consume 2.3 grams to 3.1 grams of protein per kilogram of weight, which equates to about 155-209 grams a day for a 150-pound person.
Others trying to shed pounds or build muscle might find a happy medium in the range of 1.2 grams to 2 grams of protein per kilogram of weight. Harvard Health recommends the “average person” not consume more than 2 grams of protein per kilogram.
Eating too much protein can trigger cardiovascular disease or distress bones, kidneys, and the liver, studies show.
High-protein foods include chicken, turkey, salmon, tuna, tofu, chickpeas, lentils, milk, yogurt, walnuts, and pumpkin seeds. While red meat is rich in protein, experts warn that a high intake may increase your risk of colorectal, pancreatic, and prostate cancer.
If your goal is weight loss . . .
If your goal is to lose weight, Kubala advises adding at least one protein-rich food to every meal and snack.
“Studies show that as long as you’re consuming adequate protein for your body’s needs, protein distribution doesn’t make a difference when it comes to promoting weight loss,” she wrote for Health.com. “This means that there’s no ‘best’ time to eat protein if you’re trying to lose weight and that it’s more important to evenly distribute protein throughout the day to support satiety and weight loss.”
If your goal is building muscle . . .
For those trying to build muscle, MedicalNewsToday suggests consuming 20 grams to 30 grams of protein before a workout to minimize muscle breakdown and stimulate growth.
But one small study of young male athletes found that there was no difference between eating protein immediately before or right after exercise. Kubala said it’s best to grab protein-rich foods throughout the day.
If your goal is muscle maintenance . . .
Older adults concerned about losing muscle mass may benefit from 1 gram to 1.2 grams of protein per kilogram of body weight (67 to 81 grams for a 150-pound person), according to the National Resource Center on Nutrition & Aging. Protein should be spread out throughout the day, at each meal.
In short, overall protein consumption matters more than timing when you eat it, Kubala said.
“Though consuming protein at certain times could benefit people with specific health goals, such as building muscle mass and recovering from exercise, your total protein intake is what matters most for overall health and body composition,” she concluded.
