Why eat protein in the morning?

Eating protein in the morning, particularly within 30 minutes of waking up, is beneficial for several reasons according to Andrew Huberman. Firstly, consuming protein early can help reduce body fat percentage and increase muscle mass. This might be partly because it can offset later calorie intake, thereby overall reducing net calorie consumption 1.

Secondly, early protein intake is linked to muscle hypertrophy and maintenance due to biological rhythms in the body. Proteins ingested early are more effectively utilized for muscle building because of the circadian clock-regulated protein synthesis mechanisms within our muscle cells 2 3.

Furthermore, there's a thermogenic effect of protein, meaning that protein intake early in the day increases metabolism and has a greater appetite-suppressing effect compared to later in the day. This makes managing daily caloric intake easier, which aids in weight management and muscle building over time 1.

In summary, early protein consumption has metabolic benefits, assists in better muscle synthesis and management, and helps in controlling daily calorie intake.