Table of Content

• Protein based food for consumption 

• Methods of daily protein rich diet intake 

• Importance of protein consumption

• Best time to take protein rich foods 

• Take home points

• FAQ on best time to consume protein

Introduction 

Proteins are large biomolecules or macromolecules which are mainly consumed to improve the muscle mass of the body. Proteins are made up of a group of amino acids and they are used to perform a variety of functions in the human body like DNA replication, catalyzing metabolic actions, responding to stimuli and helps in transporting molecules. In order to show the effect to its fullest, protein must be consumed at the right quantity and at the right time. When is the best time to consume protein? Has been a lingering question. The queries about what type of protein to be consumed and quantity of protein to be consumed are addressed widely but in this blog, we will talk about the right time for consuming sufficient protein. 

Protein based food for consumption

In order to elaborate on the best time to consume protein let us first begin with the significant protein-based food available in the market for consumption. Different types of protein are:

Egg

It is one of the most nutritious foods. It is a blend of all kinds of nutrients. Egg white (albumin) is a pure source of protein. One large egg provides 6.3 grams of protein.

Almonds

It is a high plant-based protein entity. It is a source of other nutrients as well but is the main source of protein. One ounce of almond provides 6 grams of protein. 

Milk

Milk is a significant source of protein, especially the casein protein. One glass of milk is known to provide 8.36 grams of protein. 

Chicken breast

In order to increase their protein intake in most cases chicken breast is consumed. It has been established that one half of the chicken breast provides 26.8 grams of protein. 

Lentils

These are another plant-based protein product which can be consumed. It is an excellent choice for a vegetarian or vegan diet. It is known that 100 grams of lentils have 9.32 grams of protein. 

Methods of daily protein rich diet intake

It is important for us to know the different ways we can consume protein in order to determine a right time for the consumption of protein. The different methods of daily protein rich diet intake are: 

• Protein shakes and protein bars

• Immature soyabeans that are still in the pods also called as edamame

• Lentil salad

• Overnight Oat meal

• Fruit and nut bar

• Cheesy popcorn

• Egg muffins

• Avocado and chicken salad

• Canned salmons

• Peanut butter 

• Hard boiled eggs

• Greek yoghurt

• Energy bites are a delicious, high protein snack made by combining a variety of ingredients, such as nut butter, oats, and seeds, and then rolling them into balls.

• Tuna and boiled eggs

Importance of protein consumption

• It reduces appetite and hunger levels: Protein is known to reduce the secretion of hunger hormone ghrelin. This can be helpful in losing the unwanted belly fat. 

• Boost metabolism and increase fat burning: Consumption of sufficient protein can lead to increase the metabolic rate of the body.This helps in burning a good number of calories all through the day.  

• Increase muscle mass and strength: Protein is known to be the building block of muscle. Eating sufficient protein can lead to building of good muscle mass and all over body strength.

• Good for your bones: It has been established that eating a good amount of sufficient animal protein can lead to maintain good bone body mass and prevent easy fractures and osteoporosis.

• Helps maintain weight loss: As a high protein diet boosts metabolism it leads to automatic reduction of cravings andcalorie intake.This also accounts for intentional fat loss as less fat is consumed and there is more protein consumption.  

• Does not harm healthy kidney: A good protein diet does not harm an individual with healthy kidneys. A person with damaged kidneys will get affected with slightly high protein intake but with healthy kidneys it is manageable. 

• Helps the body to repair after injuries: Healthy protein is considered as the building block of tissue and muscle mass.Protein consumption can help the body repair when it is injured. It also helps in speeding up the recovery process. 

• Helps to stay fit according to the age: Benefits of adding protein to the diet are a lot, one of them being staying young.It is one of the best ways to reduce age related muscle deformation. It reduces the amount of muscle loss while aging. 

• Lowers the blood pressure:  It is the major cause of stroke, heart attacks and chronic kidney diseases. A good amount or a higher protein intake is known to lower the blood pressure or keep it in check. 

Best time to take protein rich foods

• The best time for protein consumption is considered to be the breakfast time. A good amount of protein rich food must be included in the breakfast diet.

• Eating protein at breakfast will provide a certain amount of energy throughout the day. 

• Edibles to be included in this diet are eggs, avocados, dairy proteins, and animal proteins.

• Consumption during breakfast also improves protein digestibility.

• In some cases, during a lazy afternoon to get some energy a good protein intake is also advised.

• Protein intake at lunch is also recommended if there is less to no protein consumption at breakfast.

• The worst time to consume protein is at dinner. This may cause numerous health issues including digestive problems.

Take home points

Protein consumption is significant for a good health. Therefore, there should be sufficient protein intake in one’s diet plan. However, the intake should be consumed at proper time in order to get the best results. 

References:

• MAYOCLINIC

• NCBI

• NCBI