When to eat Protein and why

Timing your protein intake can make a big difference in energy, mood, weight management and sleep. Let’s go through each of these timing points and why they’re beneficial to your health!

Every Meal and Snack for Cravings
Protein-rich meals make you feel fuller for longer, helping with appetite control and reducing sugar cravings throughout the day. Protein also slows the digestion of carbohydrates, preventing sugar spikes and crashes that can cause fatigue or irritability which are what often drive our cravings. Eating protein throughout the day also helps maintain a steady supply of amino acids for our muscle repair & growth as well!

First Meal of Your Day for Weight Loss
Protein requires more energy to digest (thermic effect), so starting with it boosts our metabolic rate from the get go! For optimal weight loss it’s recommended to ‘front load your day with protein,’ basically eating the majority of your protein intake (grams) in the first half of the day. This is because protein increases our fullness hormones like GLP-1 which reduces ghrelin, our hunger hormone. By doing this it also reduces the total amount we eat in a day, as our body will continue to search for protein in the form of calories if we haven’t consumed enough.

Aim for 25-30 grams of protein in the morning around 8-9 a.m to maximize metabolic advantages.
Example: 3 Egg Omelette, Greek Yoghurt Bowl with Protein Powder or Collagen or a Protein Smoothie.

On Waking for Anxiety
Cortisol is naturally high in the morning and if you’ve experienced a blood sugar dip during the night this can also spike anxiety on waking.. So eating some protein on rising, like a handful of nuts or a boiled egg, helps steady your stress hormones. Amino acids from protein (like tryptophan and tyrosine) are also needed for making serotonin and dopamine — brain chemicals that regulate anxiety and mood.

Example: A small protein snack before coffee — such as Greek yogurt or a protein shake.

Before Bed for Insomnia
A small dose of protein before bed helps prevent blood sugar dips that can wake you up at 2–3 am. (common in those who struggle with insomnia). Protein also provides tryptophan, which helps your body produce melatonin and serotonin — key hormones for falling and staying asleep.

Example: A few spoonfuls of cottage cheese with berries, or a warm glass of milk with collagen powder around 8pm.