What time should you eat protein?

Ingesting protein early in the day is beneficial, particularly for muscle growth and maintenance. Studies have shown that protein synthesis is more effective in the morning due to circadian rhythms that enhance protein assimilation into muscle tissue. This timing supports muscle hypertrophy and maintenance, making it crucial for those focused on building or preserving muscle mass. For optimal results, it's advised to consume protein within the first few hours after waking, ideally before 10:00 AM 1 2 3.

Eating protein later in the day isn't harmful, but it may not yield the same benefits for muscle growth as morning consumption. If your routine includes intense exercise in the afternoon or evening, adding protein post-workout is still beneficial for recovery and muscle repair 4.