Protein is one of the key macronutrients needed in your diet to help support muscle health, organ function and cell/tissue production. The Centers for Disease Control and Prevention, or CDC, suggests Americans consume 10 to 35 percent of their daily calories from protein. A single gram of protein contains about four calories. If you're an athlete or are very physically active, your body might require a higher amount of protein compared with a sedentary person. The key is consuming protein at the right time of day.
Morning
The morning is an ideal time to consume a protein-rich breakfast because your body has been without food since you last ate, which many times will be dinner from the night before. If you're looking to build and/or maintain muscle mass, it's critical to eat a healthy amount of protein in the morning to reduce the amount of muscle tissue that is broken down overnight. This is a process known as muscle catabolism, which essentially means your body is breaking down muscle tissue to use for energy. Consuming protein in the morning can help prevent this process.
Post-Workout
After a resistance or aerobic workout, your muscles will be tired due to the trauma incurred on muscle tissues during the workout. Consuming a protein-rich meal or snack immediately following your exercise session can help jump-start the muscle synthesis process, which is the process of building new muscle. According to Debra Wein and Georgiana Mitrus of the National Strength and Conditioning Association, 15 g of protein immediately following a workout is beneficial to your muscle health and recovery. An adequate snack might include a peanut butter and jelly sandwich, protein shake, low-fat chocolate milk or a cup of yogurt.
Night
Right before you go to bed, it might be beneficial to consume a protein-rich snack for reasons already mentioned. It can help ward off muscle catabolism as you sleep. A slow-absorbing protein, such as cottage cheese or casein, is a good choice to help maintain your body's blood amino acid levels as you sleep. Amino acids are the building blocks of protein. Consuming a protein-rich snack before bedtime is most beneficial to serious athletes or bodybuilders. If you're looking to maintain general muscle health, it's not critical that you eat right before bed.
Considerations
It's important that you stay within your daily protein needs each day. Consuming too much protein can lead to unwanted weight gain, kidney problems and increased cholesterol levels. Stay within the CDC's recommendations to ensure good health. Speak to your doctor about how much protein is right for you.
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