What is the Best Time to Take Protein?

Protein is essential for muscle growth and development. It also helps the body recover from injuries more quickly. However, it’s important to know when to take protein so that the body can reap all of its benefits.

People use them for a variety of reasons, including to build muscle, lose weight or simply improve their overall health and wellness. Protein supplements are some of the most popular supplements on the planet.

Taking protein at the right time can have a major impact on your workout. However, it’s not always clear when that is. Protein is important for muscle growth, so taking it before or after a workout can be beneficial. However, there are other considerations to keep in mind as well.

The best time to take protein depends on what kind of exercise you’re doing and what your goals are for the workout. However, many people wonder about the best time to take them.

This article explains when the best time to take protein is, depending on your health goals.

What is the Best Time to Take Protein?

People often wonder when the best time to take their protein powder is.

This depends on your health and fitness goals. You may want to consume it at a particular time of day, depending on whether you want to lose weight, build muscle or preserve muscle.

Here are the best times to take protein based on your specific goals.

Losing Weight:

Protein is one of the most important nutrients for fat loss. Eating a high-protein diet can help raise your metabolism and reduce your appetite. Protein helps curb your appetite by reducing levels of the hunger hormone ghrelin, all while increasing levels of appetite-reducing hormones like glucagon-like peptide-1 (GLP-1), peptide YY (PYY) and cholecystokinin (CCK). This means consuming a protein-rich snack between meals may lead you to eat fewer calories later in the day.

One study found people who ate a high-protein yogurt snack during the afternoon ate 100 fewer calories at dinner, compared to those who ate crackers or chocolate as an afternoon snack. The yogurt, crackers and chocolate all provided the same number of calories. To reap the most weight-loss benefits, aim to eat plenty of protein-rich foods throughout the day.

Preventing Muscle Loss:

Maintaining muscle mass is especially important as you grow older. Studies shows that people lose roughly 3–8% of their muscle mass each decade after age 30. Sadly, losing muscle is linked to a higher risk of fractures and shorter lifespan. Recommend protein intake spreading evenly across the day to help prevent muscle loss with age. This means eating roughly 25–30 grams of protein per meal.

Most Americans eat around three times more protein at dinner than breakfast. This makes consuming more protein at breakfast an ideal way to evenly distribute protein intake.

Building Muscle:

Protein is important for building muscle. In order to build muscle and strength, you need to consume more protein than your body breaks down naturally during resistance training or weight lifting. Fitness enthusiasts often recommend taking a protein supplement 15–60 minutes after exercise. This time frame is known as the anabolic window and said to be the perfect time for getting the most out of nutrients like protein.

The best time to consume protein for optimal muscle growth is a controversial topic. According to the International Society of Sports Nutrition, consuming protein any time up to two hours after your workout is ideal for building muscle mass.

For the average person, resistance exercise and consuming sufficient protein are more important than timing protein intake. It is said that, people training in a fasted state, like before breakfast, may benefit from taking protein shortly after a workout, as they haven’t consumed protein in a while.

Exercise Performance and Recovery:

Athletes often wonder when they should take protein for performance and recovery. For durability training, combining protein with a source of carbs during and after exercise may improve performance and recovery and reduce soreness.

For resistance training, protein can help improve both performance and recovery, whether or not it’s consumed with carbs. For most people, eating enough protein is more important than timing protein intake. However, athletes partaking in resistance training can benefit from taking protein either immediately before or after a workout.

Is protein better in the morning or at night?

Protein is a macronutrient that helps the body grow, repair and maintain muscle. It is also important for the growth and development of cells in the body.

Research has shown that there are benefits to having protein in both morning and night. However, it is recommended to have it in the morning when you wake up because your muscles will be more receptive to absorbing it when they are not tired from a day’s work.

Can I take whey protein in morning empty stomach?

This is a common question on fitness forums and the answer is not straightforward.

It is possible to take whey protein in morning empty stomach, but it can lead to some side effects. It may cause nausea, vomiting, diarrhea or constipation.

The best way to take whey protein in morning empty stomach is to take it with water or milk for breakfast. This is because, whey protein is a supplement and it should be taken with water and not with food.


Protein is an incredibly versatile nutrient. Sufficient protein intake can aid fat loss, build and preserve muscle and improve exercise performance and recovery.

There are many different opinions on when is the best time to take protein. Some say it should be taken before a workout, others say it should be taken after a workout. In this article, we will summarize the research and provide a conclusion on when is the best time to take protein.

In general, there are four different times that people recommend taking protein: pre-workout, post-workout, with breakfast and with dinner. However, there is no conclusive evidence that one of these times is more effective than another.

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