We all recognise the importance of a balanced diet, but why does protein always seem to get special attention? Protein isn’t only important for sports enthusiasts, it’s a critical component in every diet. Here’s why – it plays a crucial role in muscle protein synthesis and repair, supports weight management, and plays an important role in bone health. It’s also essential to many of the body’s key functions, from growth to immune support.
But did you know that when you eat, protein can be just as important as how much you consume? “Timing your protein intake can significantly influence how effectively your body uses this nutrient,” explains Bianca Tromp, a registered dietitian at FUTURELIFE®. “So, understanding when to eat it can help you maximise its benefits and achieve the best results.”
The best times to prioritise protein for peak benefits:
1. In the Morning – A high-protein breakfast helps stabilise blood sugar levels, reduce mid-morning cravings, and prevent energy dips. It’s a great way to set the tone for the day.
2. After Exercise – Research shows that consuming protein within 30 minutes to two hours after exercise enhances muscle repair and growth. Studies, including one from the Journal of the International Society of Sports Nutrition, reveal that muscles are most receptive to nutrients during this window, supporting muscle protein synthesis for better recovery and strength gains.
In addition to prioritising protein in the morning and after exercise, spread your protein intake throughout the day. This consistent intake helps optimise muscle repair, supports energy levels, and maintains appetite control. A study in the American Journal of Clinical Nutrition supports this, showing that evenly distributing your protein consumption improves appetite control and enhances metabolism.
So, how much protein is enough?
To calculate your daily protein requirements, multiply your weight by 1.2g – 2g of protein per day. For example, if you weigh 70kg, your daily protein requirements will range between 84g and 140g. To meet these targets effectively, aim for 20 – 30 grams per meal to support muscle maintenance and overall health.
But it’s not just about the amount – protein quality matters too. Amino acids are the building blocks of protein, nine of which are essential because the body cannot produce them and must obtain them through diet. Animal-based sources can provide all essential amino acids, while plant-based sources cannot.
However, a vegetarian or vegan diet, which has many health benefits, can provide them if the right combination of plant-based proteins is consumed. By combining sources such as lentils, soy, beans, nuts, seeds, and nut butters, you can improve protein quality and ensure a vegetarian or vegan diet meets all the body’s essential protein requirements.
When consuming beef or lamb, remove the skin and fat to enhance the meal’s nutritional value. And, whenever possible, opt for healthier cooking methods like grilling, baking, steaming, or boiling rather than frying.
Simple ideas to increase your daily protein intake:
• Start breakfast
• Add sugar-free, salt-free peanut butter to smoothies
• Add grilled chicken to salads, or use feta, beans, or chickpeas if vegetarian
• Swap rice for quinoa occasionally
• Eat fish 2–3 times a week
• Include eggs at least once a week
• Add lentils to rice
• Include baked beans as a side at your next braai
By spreading your protein consumption throughout the day, especially after exercise or at key meals, you can optimise its benefits and support your overall well-being. However, as with any dietary changes, it’s always wise to consult with a registered dietitian or healthcare provider first to tailor advice to your personal health goals and dietary needs.
For more information, please visit https://futurelife.co.za/pages/high-protein
