From protein powder to protein shakes, meat-heavy meals and egg dishes, it’s trendy to fill the diet with lots of protein.
At the other end of the spectrum, people who use GLP-1 weight-loss drugs often eat a “critically low” amount of the essential macronutrient, a recent study found.
Protein is key for overall health. It’s important for muscle growth and tissue repair, it supports the immune system and provides satiety. High-protein diets are popular because they can lead to weight loss without medication.
If you’re focusing on protein, you may wonder if eating it at a certain meal would have the most benefits.
What time of day is best to eat protein?
The best time is at every meal, experts say.
“People love the idea that there’s a perfect time to eat protein, but the truth is it’s less about one ‘best’ moment and more about how you spread it out over the day,” says registered dietitian Natalie Rizzo, nutrition editor for TODAY.
Adults eat three times more protein at dinner than at breakfast, studies have found, which puzzles Lisa Young, a registered dietitian in New York and author of “Finally Full, Finally Slim.”
“A lot of times, people will not eat a lot of protein early in the day — they’ll just save it up and eat it all for dinner. What are you saving it for?” Young wonders.
“Having some throughout the day is always going to be the best thing to regulate your appetite, your blood sugar and to keep that energy steady.”
Protein benefits at breakfast
Eating protein in the morning is “most important” because it creates satiety and prevents energy dips, Young says.
Breakfast is a great opportunity to start the day with protein, Rizzo adds.
“After an overnight fast, your body is primed to use protein, and starting your day with it can help with energy, focus and staying full longer. So I often encourage people, especially active people, not to skip protein in the morning,” she says.
“Prioritizing it at breakfast can help them add more to their diet and feel better as they go into their day.”
Greater protein intake at breakfast or in the form of snacks, and less at dinner is associated with cardiometabolic health in adults, research has found.
To get started, try these high-protein healthy breakfast ideas that incorporate eggs, dairy and other tasty ingredients.
Protein benefits at snack time
The advantages include stabilizing blood sugar levels and regulating appetite.
“If you’re getting hungry between meals, that’s your body asking for something, and adding protein can make that snack more satisfying and stabilize your energy,” Rizzo explains.
“Instead of reaching for a carb-heavy snack, eating a protein-rich snack helps you avoid that midafternoon crash.”
Young recommends creating “the perfect pair” for a healthy snack such as carrots and humus, an apple and peanut butter, or cheese and crackers.
For more ideas, try these high-protein snacks to keep you full on the go, from a dietitian.
Protein benefits after a workout
Since muscles get worn down during a workout, they need protein to repair and grow stronger, so getting a protein-rich meal or snack within an hour or two afterward can support recovery and muscle building, Rizzo notes.
But Young thinks many people overdo that one. Unless you’re running a marathon or doing serious weight training, it’s fine to have a little protein snack after a gym session, but you don’t need to have a protein shake, she says.
Protein benefits at dinner
It helps with satiety and may cut down on evening snacking, but Rizzo reminds people not to under-eat protein all day and then load up at dinner.
“While it’s not harmful, it’s not the most effective way to use protein. Your body can only absorb so much protein in one sitting, so spreading it across meals is a smarter strategy,” she says.
California Live contributor Blanche Shaheen meets up with the founder of Food La La ,Lindsay Kinder, to talk about protein. Stop the “hunger cycle” and stay full longer by prioritizing protein at breakfast, perhaps with a savory Bone Broth Latte (broth, miso, lemon, and ginger).
How much protein should I eat in a day?
Both dietitians recommend aiming for 20-30 grams of protein at any meal, including breakfast. For larger or more active individuals, it might go up to 30-40 grams, Rizzo adds. That amount seems to be the “sweet spot” for supporting muscle repair and satiety, she says.
Adults should consume 1.2–1.6 grams of protein per kilogram of body weight per day, according to the new Dietary Guidelines for Americans, 2025–2030. That’s up from the previous recommended dietary allowance of 0.8 grams of protein per kilogram per day.
For a person who weighs 150 pounds, it amounts to 81-109 grams of daily protein.
In general, most people are probably getting enough protein, Rizzo says, noting “people are obsessed with protein right now.”
That obsession means missing out on other nutrients, like fiber-rich vegetables, whole grains or healthy fats, both dietitians say.
A balanced approach to all macronutrients throughout the day works best, Rizzo says.
This story first appeared on TODAY.com. More from TODAY:
