Timing your Protein Intake
Currently, we live in a protein-focused diet culture. Protein is what you eat to keep hunger at bay, increase your metabolism, maintain lean muscle mass, and support weight loss efforts. There is some truth to these claims, and consequently, many people make the assumption that they need more protein in their diet than what they are already eating.
Generally speaking, however, this is not true. Past surveys have shown that Americans may be eating on average 100 grams of protein per day. Recommendations for daily protein intake are 0.8 grams of protein per kilogram of body weight. Given that the average American weighs around 200 pounds (91 kilograms), a daily intake of 100 grams of protein easily exceeds that recommended amount (a 200 pound individual would need about 73 grams of protein daily to meet their average protein losses).
There are, of course, some instances where a higher protein intake is necessary. Individuals who are pregnant, athletes, older adults, and individuals recovering from injury all have increased protein demands, generally ranging around 1.2 - 1.5 grams of protein per kilogram body weight per day. In these cases, an emphasis on more protein in the diet is warranted.
So, most average adults are easily meeting their protein requirement through a balanced diet. However, the catch is that many people are not appropriately spreading their protein intake evenly throughout their day.
On average, the body can only effectively use about 30 grams of protein in each sitting. This essentially means that during a meal, 30 grams of protein can be used as building blocks in the body, repairing muscles, creating protein structures for immune system defense and nutrient transport systems. The extra protein consumed above and beyond the 30 grams will then simply be used in the body for immediate energy production or energy storage.
Yet many individuals eat the majority of their protein at the end of the day with their evening meals, often neglecting adequate protein intake during the earlier meals of the day. This is where an emphasis on protein becomes important – not the amount, but the timing and balance.
Assuming that you are an average American who is meeting their protein requirements, a better goal would be to consider how to incorporate a variety of proteins evenly throughout your daily meals. Consider incorporating both animal and plant proteins, including dry beans, nuts and nut butters, soy, greek yogurt, cottage cheese, eggs, fish, poultry and unprocessed meats. When it comes to protein, variety and balance are key!
Working with a dietitian is a great way to successfully meet your health and nutrition goals. If you would like to work with me, click here for a FREE 15-minute discovery call to see if we are a good fit!