When Is the Best Time to Eat Protein?

Dr. Joseph Mercola - Take Control of Your Health

Briana Mercola

Health & Fitness, Alternative Health

4.6 • 1.5K Ratings

🗓️ 4 December 2025

⏱️ 8 minutes

🔗️ Recording | iTunes | RSS

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Summary

Meeting your daily protein goal is the foundation of good nutrition. Once your needs are met, spacing protein evenly throughout the day supports steady metabolism and consistent amino acid availability
Eating protein at breakfast replenishes amino acids after an overnight fast, supports metabolism and hormone balance, and helps you stay full longer through the morning
Post-workout protein provides the amino acids your muscles need for repair and recovery. Eating within two hours of training helps maximize the benefits of exercise
A slow-digesting protein before bed, such as casein from milk, helps sustain overnight muscle repair and supports recovery while you sleep
Prioritize whole-food proteins like pastured eggs, grass fed beef, wild-caught fish, and grass fed dairy, and use protein powders only when whole meals aren't practical

Transcript

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0:00.0	Are you missing the simple timing tweaks that make the protein you already eat, work harder for your metabolism, your hormones, and your recovery?
0:08.0	Welcome to Dr. Mercola's cellular wisdom. Stay informed with quick, easy-to-listen summaries of our latest articles, perfect for when you're on the go.
0:17.0	No reading required. Subscribe for free at Mercola.com for the latest health insights.
0:22.1	Hello and welcome to Dr. Mercola's cellular wisdom. I'm Ethan Foster. And today we're looking at
0:28.3	when you eat protein and how that timing helps you meet your goals more efficiently.
0:33.2	Meeting your daily protein goal is the foundation. Once that's in place, spreading protein evenly
0:39.2	through the day, support steady metabolism, and a consistent supply of amino acids that your
0:44.7	enzymes, hormones, and immune system use around the clock.
0:48.4	I'm Alara Sky. You also rely on essential amino acids you can't make on your own, which is why
0:53.8	your choices matter.
0:56.0	Whole food proteins from meat, eggs, and dairy provide those building blocks, and timing them well
1:01.0	helps you use each gram you eat more effectively.
1:04.0	Breakfast is the most neglected window.
1:07.0	After an overnight fast, your amino acid pool is low. Starting the day with sufficient protein
1:12.6	helps restore that pool and supports balanced metabolic and hormonal activity in the hours ahead.
1:18.6	Protein at breakfast has a higher thermic effect than other macronutrients.
1:23.6	Digesting and processing it costs more energy, so placing it early contributes to healthier
1:28.8	metabolic function.
1:30.8	It also helps regulate hunger signals.
1:33.4	Grealin drops more sharply, while satiety hormones like peptide Y-Y and GLP-1 rise, so
1:40.2	you stay full longer and avoid mid-morning snacking. Clinical trials reinforce this.
1:46.0	In obese adolescents,
	...

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