When and why should I eat protein?

By Cian Minihane

Protein is the building block of cells. It’s easy to get bogged down in the science, and one of the questions we get asked most often is ‘when should I eat protein during the day’?

The short answer is to just get it in whenever you can! However, there are optimum times in the day where our body will react, absorb and use the protein to the best of its ability.

After sleep/morning time:

A high protein breakfast has been shown to benefit muscle health and to support weight loss by increasing muscle mass, energy expenditure (calories burnt), satiety hormones, glucose regulation and massively reduces the desire to snack in the evening. Breakfast is always a time where clients lack protein – eating cereal or toast or a very bold pastry – and so fail to hit the amount that they need in the day to optimise training, weight loss or whatever their goal may be. A good target here would be aiming for 25-30g of protein in your breakfast.

Pre/post workout:

Protein plays an important role in repairing and rebuilding your muscles after exercise. Now, you may have heard that having protein after your workout is the most important time to have it, but studies suggest that whether it is pre or post workout that you consume the protein source does not matter. The objective however is getting it in in which ever time suits you best, be it pre or post workout. This is going to aid recovery of muscles in a quicker fashion and increase the bounce back to a stronger state. Protein-rich foods include chicken, fish, red meat, nuts and pulses.

Before sleep:

Having protein before bed is not a bad thing. I know a lot of people are concerned that eating before bed will result in weight gain. While you sleep, protein is effectively digested and absorbed, which can increase muscle protein synthesis up to 22 per cent and improve whole body protein balance during post exercise overnight recovery. Casein Protein before bed is a great option as it’s digested and absorbed by the bloodstream at a slower rate, keeping muscles in a non-cannibalizing, anabolic state.

Every cell in your body contains protein. Without the adequate amount of protein in your diet for your body weight, you’ll struggle to repair cells, create new ones and optimise your performance levels. Not eating enough protein will hinder weight loss results too.

Make some simple changes; get protein on your plate at every meal and you’ll be firing on all cylinders!

For more information on this, contact us today by searching CM Fitness on Facebook and Instagram.

Cian Minihane is the owner and head coach at CM Fitness And Personal Training.