What is the best time to eat protein, and how much is too much? For nearly 28 years, I never gave my protein intake much thought. It was just another part of my meals—grilled chicken, paneer tikka, or fried fish—eaten, enjoyed, and forgotten. That changed when I started working out. Suddenly, I became one of the gym bros, and protein wasn’t just food; it was the backbone of every gym conversation, the holy grail of muscle recovery, and an essential part of my fitness journey.
It boosts metabolism, strengthens muscles, speeds up recovery, and prevents tissue and muscle breakdown—but here’s the catch: when you eat protein can be just as impactful as how much you consume. While there’s no one-size-fits-all rule, strategically timing protein intake can enhance results based on your fitness goals. Let the experts break it down.
Why protein?
“Protein is a vital macronutrient made up of amino acids, which are the building blocks of muscles, tissues, and enzymes,” says Nicole Linhares Kedia, a sports nutritionist and integrative health coach. “It is crucial for muscle repair and growth, especially after an intense exercise. When you work out, muscle fibres undergo stress and tiny tears; protein helps to repair these fibres, promoting muscle strength and recovery.”
But it’s not just for those who hit the gym. Eshanka Wahi, a culinary nutritionist and holistic wellness coach, points out that protein plays a key role in regular biological functions, from immune response to enzyme activity and cell signaling. In short, whether you work out or not, protein is non-negotiable.
Tick tock: the best time to eat protein for different goals
When to eat: Spread protein intake across the day, prioritising breakfast and main meals.
“Protein helps keep you full for longer, reducing overall calorie intake,” says Kedia. It also preserves muscle while losing fat, preventing the loss of lean mass.
How much: 1.2-1.5 grams of protein per kg of body weight, depending on total daily energy expenditure.
When to eat: Before and after workouts, ideally within 30-60 minutes post-exercise.
“This ensures the body gets the essential amino acids needed for muscle repair and growth,” says Wahi.
How much: 1.6-2.4 grams of protein per kg of body weight post-workout.
When to eat: Throughout the day, especially in the morning and evening.
“Frequent protein intake helps prevent muscle breakdown, especially during periods of caloric deficit, menopause, or ageing,” explains Kedia.
Rakhee Jain, a certified nutritionist, emphasises the importance of complete protein sources like eggs, poultry, fish, seafood, dairy, and soy. “Avoid working out on an empty stomach and consume some protein 1.5 hours before exercise to prevent muscle loss.”
How much: 1.6-2.2 grams of protein per kg of body weight.
When to eat: Depends on the type of workout, but post-exercise recovery is key.
“Protein helps repair muscles, reduces soreness, and accelerates recovery,” says Kedia. Pre-workout protein can also fuel performance, but it should be paired with a high-carb diet.
How much: 1.2-1.6 grams of protein per kg of body weight.
Supplements vs diet: what’s the right choice?
Whole foods like fish, chicken, eggs, lentils, quinoa, and dairy are rich in protein and come packed with additional nutrients. But protein powders can be a convenient alternative for those struggling to hit their daily intake.
“Our body needs at least 1 gram of protein per kg of body weight—so someone weighing 60 kg requires at least 60 grams of protein daily, depending on age, profession, health, and activity level,” explains Jain. “For many, hitting this target through food alone can be difficult, especially with a busy lifestyle.”
Vegans and vegetarians often find it even harder to meet their protein needs, making supplements a useful tool to bridge the gap.
Caution: can you have too much protein?
While protein is essential for muscle growth, repair, and overall health, overconsumption can lead to nutrient imbalances, gut issues, kidney strain, and even weight gain if calories aren’t managed properly.
“Exceeding 4 grams per kg of body weight may be considered excessive,” warns Jain. Wahi adds that an imbalance in uric acid levels can strain organs, contribute to digestive discomfort, and even cause excess protein to be stored as fat.
A heavy protein meal too close to bedtime may cause bloating, but a light protein source like dairy, which contains tryptophan, can actually support better sleep.
The bottom line
Protein is a game-changer, whether your goal is fat loss, muscle gain, or better performance. But timing and balance are key—going overboard won’t speed up results, and neglecting it altogether can stall progress. The right protein at the right time can make all the difference.
