The Best Time of Day to Eat Protein, According to a Nutritionist

There seem to be a lot of "rules" about when to eat protein: Eat more protein at breakfast. Have a protein shake right after your workout. Top off on protein before bed. But is there actually a best time of day to eat protein?

Below, we’ll take a look at what the science says about protein timing, plus what matters the most.

When is the best time of day to eat protein?

There's no single best time of day to eat protein. For most people, getting enough protein matters more than whether you eat it in the morning, afternoon, or evening. 

That said, there may be benefits to spreading your protein intake throughout the day rather than trying to eat most of it at dinner. Eating protein at each meal may: 

• Help you meet your daily goal: Dividing protein across meals makes it much easier to get enough each day.

• Keep you satisfied between meals: Protein helps you feel full, which may make it easier to keep hunger in check. 

• Support muscle growth and maintenance: Some research suggests that spreading protein across meals — or eating more earlier in the day — may help your body repair and build muscle tissue. 

Should you eat protein right after a workout?

Exercise is one scenario in which protein timing may matter a bit more. Still, that doesn’t mean you need to rush to drink a protein shake the moment you complete a workout. 

Exercise — especially strength training — helps your body build and repair muscle. Eating protein provides the amino acids your body needs for that process. So eating protein after your workout makes sense.

The anabolic window is the period after exercise when your muscles are especially responsive to nutrients, including protein. That window isn't as narrow as experts once believed. Newer research suggests that your muscles remain responsive to protein for much longer. 

What you eat before your workout matters too. If you consume protein within a couple of hours before a workout, it’s less important that you have more protein soon afterward. On the other hand, having some protein soon after a workout may be beneficial in these cases: 

• You exercised first thing in the morning without eating.

• It has been several hours since your last meal.

A good rule of thumb is to eat protein within a few hours before or after your workout rather than worrying about a narrow window right after working out. 

How much protein do you need each day?

Not everyone needs the same amount of protein each day. It depends on factors like your age, activity level, and health goals. 

The Recommended Dietary Allowance (RDA) for protein is 0.8 g per kilogram of body weight per day, or about 0.36 g per pound. For someone who weighs 150 lbs, that's about 55 g of protein per day. The RDA represents the amount that meets the basic needs of nearly all healthy adults. 

Most U.S. adults meet or exceed this benchmark, and true protein deficiency is rare. But getting enough protein to prevent a deficiency isn't the same as getting the optimal amount for supporting goals like building muscle, recovering from exercise, or preserving muscle as you get older.

The 2025-2030 Dietary Guidelines for Americans recommends a higher protein target of 1.2 g to 1.6 g per kilogram a day, adjusted for individual calorie needs. People who regularly exercise may need even more protein, depending on the type and intensity of their training. 

What are the easiest ways to increase your protein intake?

Once you know how much protein you need, the next step is figuring out how to work it into each of your meals. You don’t need to completely overhaul your diet or start drinking multiple protein shakes a day. A simpler — or more sustainable — approach is to look at the meals and snacks you already eat and find a few places where you can add more high-protein foods.

Here are a few easy ways to get more protein throughout the day:

• Build your meals around protein foods. Plan out your protein source first, whether it’s fish, poultry, lean meat, eggs, legumes, or dairy. Then add vegetables or fruit, a high-fiber carbohydrate like beans, and a source of healthy fats to round out the meal.

• Focus on breakfast. For many people, breakfast is the lowest-protein meal of the day. Adding Greek yogurt, cottage cheese, eggs, or seeds can help you get more protein earlier in the day, so you don’t have to play catch-up later.

• Pair snacks with protein. Instead of eating fruit or crackers on their own, add a protein source. Try hummus with veggies or an apple with cottage cheese.

• Make simple swaps. Choose Greek yogurt instead of regular yogurt since it’s much higher in protein. Swap in protein-rich chickpea pasta for regular pasta, or add lentils to cooked grains.

• Stock up on low-effort staples. Keeping ready-to-use protein foods on hand can make it easier to get enough on busy days. Some ideas: canned tuna or salmon, frozen edamame, Greek yogurt, cottage cheese, canned beans, and pre-cooked chicken. 

• Use protein supplements to fill gaps when needed. Prioritize whole foods, which provide protein along with other important nutrients. Protein powders and protein bars can be convenient after exercise or when you have trouble meeting your needs through food.

Frequently asked questions

Why trust our experts?

Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She is co-executive director at Nonclinical Physicians Network and has served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

Our editorial standards

Meet our experts