Protein timing gets a lot of attention, especially around workouts, but for most people, total daily intake matters more than perfect timing. Your body is constantly using protein for repair, maintenance, and hormone production, not just in the hours right after exercise. If you’re consistently eating enough protein throughout the day, you’re already doing most of the work.
That said, spreading protein across meals can be helpful. Eating protein at breakfast, lunch, and dinner supports steady energy, blood sugar balance, and muscle maintenance. Many people eat very little protein early in the day and try to make up for it at dinner, which can leave them feeling tired or overly hungry in the afternoon.
Protein after exercise can be beneficial, especially if you’re strength training or very active. A meal containing protein within a few hours of your workout helps support muscle repair and recovery. This doesn’t need to be a shake—real food like eggs, meat, yogurt, or leftovers works just as well.
In the end, protein timing should support your lifestyle, not complicate it. Focus on eating enough protein each day and distributing it across meals in a way that feels natural. When consistency is in place, timing becomes a helpful detail rather than a rule you have to follow.
Content here is intended for education and is not a substitute for medical advice. Always consult your personal healthcare provider for your specific needs. I provide telehealth and in-person visits and am happy to accept new patients who need a provider.