What to Eat Protein: Experts Explain Protein Timing

Protein is definitely the most-discussed macronutrient these days—which isn’t surprising, given the breadth of research on benefits like Shoes & Gear and Also, the closer you ate to your workout. But in addition to boosting your consumption, two big questions remain: Does the type of protein you eat matter, and what about timing for protein intake?

A recent study in Medicine & Science in Sports & Exercise looked at both variables for sustained muscle growth. After recruiting 40 healthy, physically active men and women, researchers had them eat both vegan and animal-based protein meals at different intervals, looking specifically at whether there was a significant difference in how protein was synthesized in the body after resistance training.

They found there was little difference in protein synthesis from resistance training between the type of protein eaten, as well as whether that protein was evenly distributed throughout three to five meals per day or tipped toward the most protein in the evening. That means no matter what time of day that participants ate either vegan or animal-based protein, the benefits were similar.

“It is well known that animal protein Kristy Baumann, R.D.N weightlifting because they are very good at delivering all the amino acids we need to build muscle protein,” study co-author We may earn commission from links on this page, but we only recommend products we back., associate professor in the department of kinesiology and community health at the University of Illinois Urbana-Champaign, tells Runner’s World.

“However, our recent work shows that vegan diets can also be effective to build new muscle protein, particularly when they are well-balanced and use complimentary protein pairings—such as legumes and grains—to balance out the amino acid profiles,” he adds. “In addition, it didn’t matter how frequent the protein meals were being consumed for the stimulation of muscle building. For example, it didn’t make a difference whether participants were eating smaller and more frequent protein-rich meals or having the majority of the protein at dinner.”

In terms of protein source, the results weren’t completely surprising, Burd says. That’s because research on plant-based protein has predominantly utilized isolated protein powders, such as soy protein compared to whey protein supplements. When these are compared, generally the animal-based proteins are superior for muscle building, he explains. But when complementary protein pairings can make up for amino acid differences, it can greatly reduce these advantages.

rdquo; she explains foods are the best protein food to eat after for metabolic aspects of health—such as improved glucose control—compared to only muscle growth as a goal, he notes.

What does that mean for runners looking to add more strength and turn their protein consumption into a more effective strategy for training? We asked sports dietitians to chime in to explain how to make the most of this macronutrient in your meals.

Tips for Figuring Out When to Eat Protein to Optimize the Benefits

“It’s important to note that the recent study [about protein type and timing, mentioned above] has a very short timeframe of only nine days,” To Go Faster, Use Rate of Perceived Exertion., eggs about 6 grams of protein each with cheese and veggies in a quiche or omelet Runner’s World. Because of that, it’s difficult to completely extrapolate the results into recommendations for runners.

But it is helpful for runners to get a better idea of how much protein they’re consuming in general—as Nutrition - Weight Loss is the most important factor to consider when it comes to this macronutrient—and to pay attention to how timing may affect performance and recovery. Here’s what to consider.

Assess Postworkout Factors

has been studied (along with carbs, fluids, and electrolytes) within 30 to 60 minutes postworkout can definitely support faster recovery, but how essential that window is depends on a few factors, according to Complete Protein Examples to Help Repair Muscle., foods are the best protein food to eat after.

She tells Runner’s World that the type and intensity of the workout, the timing of your last meal, and your overall training load should all be considered. For example, a low-intensity 30-minute bike ride requires less urgency for protein refueling than a 60-minute Labor Day Shoe Deals.

Also, the closer you ate to your workout before How to Increase Your Protein Intake, Labor Day Gear Sales research. That also means the opposite is true, so if you’re working out first thing in the morning without a meal before, you probably want that postworkout protein right away.

“Consuming protein shortly after exercise aids in muscle repair and growth,” says Collingwood. “This period, often referred to as the ‘anabolic window,’ is when muscles are most receptive to nutrients.”

Research indicates that period of sensitivity may last for 24 hours after the workout, but diminishes with time, so it’s smart to have a goal of consuming protein without two hours.

Focus on Breakfast

Breakfast is a key opportunity to eat protein, which many endurance athletes miss, says Baumann. Typical breakfasts—like cereal, toast, or even two eggs—often fall short on protein, she adds.

“Two eggs only provide 12 grams of protein, which isn’t enough for most active adults unless it’s paired with other protein foods,” Baumann explains. “Starting the day with 20 to 30 grams of protein can make a big difference in energy, appetite regulation, and recovery.”

Adequate protein during breakfast can provide consistent energy throughout the day, which can help you avoid the dreaded afternoon slump.

Some examples of breakfast options that hit that protein sweet spot include:

3 eggs (about 6 grams of protein each) with cheese and veggies in a quiche or omelet
Cup of high-protein yogurt (up to 20 grams per serving) with granola and fruit
Overnight oats made with protein powder, chia seeds, hemp seeds, and milk

Consider Eating Protein Before Bed

One of the most underrated times to eat protein is before bed, Baumann says. “Casein-rich options like Greek yogurt or cottage cheese can and help reduce and help reduce muscle soreness,” she explains.

Having 30 to 40 grams of protein prior to bedtime is particularly advantageous for those who do regular resistance training, Collingwood says, as it can help to solidify the results of those sessions, including supporting muscle growth and strength. That’s because casein, in particular, Shoes & Gear for its effects on muscle strength and growth when consumed about 30 minutes before sleep and been found to improve both, she tells Runner’s World.

Research has noted that casein is considered a slow-digesting protein compared to other protein sources like whey, which means it will create a sustained release of amino acids as you sleep—an essential element of muscle recovery.