While the research behind protein timing can be complex, putting it into practice in small ways doesn’t have to be. Here’s how you can incorporate protein timing into your day, without stressing too much about the minute-to-minute details.
1. Spread Out Protein Intake Throughout the DayAllocating protein across all three meals — rather than skewing it toward dinner, as tends to be the norm — supports lean muscle mass more effectively.
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“Aim to include protein in three or four meals or snacks per day, so you’re consistently supporting muscle protein synthesis,” Planells says.
It can also be helpful to eat the protein-rich foods on your plate before the carbohydrate-rich foods, Weston says. “Eating protein before eating carbohydrates at any meal reduces blood sugar spikes and keeps a nice wave pattern going, versus a roller coaster that can leave you feeling hungry, irritable, tired, or simply unsatisfied,” she says.
2. Consider the Peri-Workout Protein Window
Because your muscles are more responsive to protein within two to three hours of a workout, try to fit it in during that window, Planells suggests. “A general target of about 20 to 40 g per meal works well for most people,” he says.
This amount of protein was shown to boost muscle protein synthesis and extend the anabolic window in research.
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3. Have a Protein Snack Before BedResearch shows that consuming protein before bed may support muscle mass and strength. This may be particularly beneficial for older adults looking to maintain muscle as they age.
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Protein can also help release tryptophan, an amino acid that supports the production of serotonin, the sleep-regulating hormone. Aim for a bedtime snack like cheese on whole-grain crackers, a handful of almonds, or Greek yogurt with sliced bananas.
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