When should you eat protein? How much is too much? How can you distribute proteins evenly to fulfil your fitness goals faster? If you often find yourself wondering about these questions, you are not alone.
A lot of conflicting information is available on the internet, which can make you feel overwhelmed, and you might end up making the wrong choice. This scenario is going to be changed today as we have provided the science-backed answer to all of these questions.
Protein is an essential micronutrient which performs multiple body functions. For instance, it helps to build lean muscle mass, boost energy, improve bone health, aid in digestion and increase fat loss.
But the quantity, quality, and timing of protein intake matters a lot. Let’s address your questions one by one so you can make better choices that align with your fitness goals.
When Should You Eat Protein: Pre or Post Workout?
The best time to eat protein will depend on your fitness goals and personal routine. Let’s have a detailed look at the effects of protein before or after a workout and figure out what’s best for you.
Protein Before Workout
Post-workout protein gets the most attention, but taking a light protein snack before a workout is also good, especially if you are doing strength training.
When you take protein before a workout, your body gets the amino acids that reduce muscle damage as you train.
According to a study, pre-exercise protein can be used as a nutritional strategy for people who struggle to include fasting exercise in their training. Fasting exercise means exercising after not eating for around 10-14 hours.
Usually, it is recommended to take carbohydrates before a workout, but consuming protein has its benefits. For instance, it:
- Boosts performance
- Starts muscle repair early
- Reduces muscle soreness
Protein After Workout
Consuming protein after a workout plays an important role in muscle protein synthesis (MPS). After a workout, your muscles are in repair mode and need amino acids to repair and grow.
Your muscles are most receptive to protein for about 30 minutes to 2 hours after a workout. This is also known as the “anabolic window,” and during this time, you get maximum benefits from the protein you consume.
Research states that consuming protein daily after training sessions results in reduced muscle soreness and markers of muscle damage. However, more research is needed to verify these claims.
Post-workout protein consumption has the following health advantages:
- Replenishes energy
- Faster muscle recovery
- Maximize muscle growth
Need more details about how much protein to eat after a workout? Check out this science-backed guide to get further clarity.
| We have covered this topic in detail: How Much Protein To Eat After Workout? |
When Should You Eat Protein?
Shortly, it’s important to fulfil your body’s protein requirements, especially if you are building muscles or exercising regularly; you should consume a high-protein diet.
As for the perfect timing for eating protein, it can’t be generalized. A study suggests that as long as you take protein around your workout, the benefits remain the same, regardless of its timing, pre or post-training.
How Much Protein Can You Eat in One Sitting?
There is a lot of controversy about how much protein the body can utilize effectively for muscle building. Your body continues to digest and absorb protein and doesn’t convert it into muscle immediately.
However, a study proposed that ~ 20-25 g of high-quality protein is best for young adults to promote muscle protein synthesis. Anything above this amount can be transminated to form urea or other harmful organic acids.
The following snacks can provide you with 25-30 grams of protein:
- Snack plate with hard-boiled egg, cheddar cheese, and crackers.
- Cottage cheese with pineapple
- Tuna salad with crackers and peppers
- Apple with peanut butter or almond butter
- Greek yogurt topped with walnuts and apple
How to Distribute Protein for Maximum Benefit?
Distributing protein evenly throughout the day is highly important, especially if your goal is to shed extra pounds in a sustainable way.
Instead of having one large protein-packed meal, try to have 20-30 grams of protein in each meal. This approach helps to speed up fat loss, satisfy your hunger and help with muscle repair.
Remember, our body can absorb a specific amount of protein at once. Protein is not needed only to build muscles but also to stabilize blood sugar levels and keep you full for longer.
Need more guidance in this regard? Here are five practical tips to evenly distribute your protein throughout the day to get maximum benefits:
1. Start with a Protein-Packed Breakfast
Taking a protein-rich breakfast improves your energy levels, makes you more productive and reduces cravings.
Try to have 20-30 grams of protein in breakfast, and you can do this by having a protein smoothie, protein shake, eggs or Greek yoghurt. Read this blog to learn about the 5 easy yet delicious recipes to increase your protein intake.
2. Include Protein in Your Snacks
Mostly, people forget about the snacks, but remember these are also a great way to sneak in more protein without making yourself feel too overwhelmed. You can snack on protein energy bars, cotton cheese, boiled eggs or nuts mid-morning or in the afternoon.
3. Balance Your Lunch
Make sure your lunch is not just carbs, and add some lean proteins like chicken, tofu, or beans.
Some protein-rich lunch options include tuna or salmon wrap, grilled chicken salad, egg and avocado toast and lentil soup with a side of cottage cheese.
4. Have Protein in Dinner
Dinner should also have a good amount of protein, but avoid having too many calories in dinner as these can lead to poor sleep. You can include food like lentils and lean meat in dinner and can pair them with some healthy carbs and fats.
5. Take a Light Protein Snack Before Bed
Don’t forget to take a light protein snack before bed, like a small glass of milk or a bit of cottage cheese, which can help with muscle recovery while you sleep.
You don’t need a large amount of protein in a bed snack; just a small protein hit can do the job.
Protein Requirements by Age: How Much Protein Do You Need?
Protein needs vary depending on the age, activity level, and muscle mass of a person, but generally, it’s recommended that adults need 0.8 grams of protein per kilogram of body weight.
However, as you age, your body’s ability to use protein is compromised, so more protein is required to maintain muscle mass and overall health.
How Much Protein Does a 60-Year-Old Woman Need?
Womens are more prone to getting age-related muscle loss, and this condition is also known as sarcopenia. Also, with age, loss of strength and function of muscle mass occurs, so more protein is needed to minimize the impacts of ageing.
A 60-year-old woman will need 1 to 1.2 grams of protein per kilogram of body weight daily. This means that if a woman weighs 70 kg, then she will need 70 to 80 grams of protein per day.
How Much Protein Should a 40-Year-Old or 50-Year-Old Woman Eat?
Protein needs increase with age, so a 40 or 50-year-old woman will need 1 to 1.2 grams of protein per kilogram of body weight. This roughly becomes 60 to 90 grams of protein per day, depending upon her weight.
At this stage, protein is not just about muscle; it also supports bone health and improves metabolism and overall energy levels.
| You may also like to read: How to Use Protein Powder for Weight Loss? |
What Happens if You Eat Too Much Protein Without Working Out?
If you are increasing your protein intake but not hitting the gym regularly, then do you know what will happen?
- Your body can’t magically transfer protein into muscles, so the extra calories you are getting from protein will be converted into fat. Having more fat mass than muscles will make you vulnerable to multiple health issues.
- Also, when you load up your body with extra protein, your kidneys will have to work overtime to process nitrogen waste from protein breakdown. Over time, this can increase the risk of kidney issues.
- Too much protein causes dehydration as your body uses more water to metabolize protein. So, if you are not balancing it out with enough fluids, you might feel more fatigued or sluggish.
What’s a Good Protein to Calorie Ratio?
Generally, you should take 10% to 35% of your calories from proteins, but this ratio will vary depending on your age, activity levels and health status.
For instance, if your daily calorie requirement is 2,000 calories, then 200-700 calories should be from protein, which roughly becomes 50-175 grams of protein per day. Adults need 0.8 grams of protein per kilogram of their body weight.
- When you reach the age of 40-50, the risk of sarcopenia increases, and so do your protein requirements. Older adults need 1-1.2 grams of protein per kilogram of body weight.
- Meanwhile, the ratio of protein to calories will be greater for people who regularly lift weights or do strength training. They need 1.2-1.7 grams of proteins per kilogram of body weight.
Note that the source of protein also matters. Ideally, you should take protein from legumes, dairy products and lean meats. However, you can also use protein powder if it is sourced from high-quality proteins and is free of harmful additives.
FAQ’s
Why, When, and How Much Protein Should Women Eat?
Women should take around 46-56 grams of protein daily, depending on their age and activity levels. Protein is an essential micronutrient and is needed for muscle maintenance, hormone production and other body functions. The timing of protein also matters, and it’s better to spread them evenly throughout the day instead of having one large protein meal once a day.
What’s the Best Time to Eat Protein for Weight Loss?
The best time to eat protein for weight loss is during breakfast and after workouts. Start your day with a protein-rich breakfast to boost your metabolism and satisfy your hunger. Having a protein shake or smoothie after a workout also helps to support muscle recovery and promotes fat loss.
What are the Benefits of Eating Protein Throughout the Day?
Eating protein throughout the day helps to reduce cravings, stabilize blood sugar levels, and improve energy and mood. Moreover, it promotes muscle repair and growth, boosts your metabolism and speeds up fat loss. So, don’t forget to munch on nuts and other protein-rich snack during the day.
Can You Have Too Much Protein in One Sitting?
Yes, you can consume a maximum of 20-30 grams of protein in one sitting, but consuming more than then this amount can have a negative impact on your health. Excessive protein intake disrupts kidney functioning, promotes dehydration and increases fat mass.
What Are 5 Easy Tips to Increase Protein Intake?
Start your day with a high-protein breakfast, consume protein-rich snacks during the day, and add beans, lentils, and lean meats to your diet. You can also use protein powder to make protein-rich smoothies or shakes to boost your protein intake further.
Conclusion
Protein is a versatile nutrient, but the timing and quantity of protein matter a lot to achieve your desired health and fitness goals.
Now, when should you eat protein? This will vary depending on your goals and routines. Usually, it’s recommended to have a high-protein meal or snack after a workout to support sustainable weight loss, but having some before a workout can also give you an extra energy boost.
Remember, you shouldn’t consume more than 20-30 grams of protein in one sitting since this amount is sufficient to stimulate muscle protein synthesis. Overconsumption of protein can cause significant health issues, including kidney problems and dehydration.
Protein requirements vary by age, and it is better to consult a nutritionist if you are unsure about your protein needs.
