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Protein Timing: Key to Energy and Muscle Recovery

10/17/2025

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Summary

Story summary

The International Society of Sports Nutrition (ISSN) recommends exercising individuals consume 1.4–2.0 g/kg of protein daily, with higher amounts for athletes.
Eating protein throughout the day enhances satiety, stabilizes blood sugar, and supports muscle recovery.
Inadequate protein intake can cause fatigue, muscle loss, and slower recovery after workouts.
Vicki Koenig, a registered dietitian, says protein timing should align with goals.
Emer Delaney notes evenly spaced protein supports energy and appetite regulation.

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Story summary

The International Society of Sports Nutrition (ISSN) recommends exercising individuals consume 1.4–2.0 g/kg of protein daily, with higher amounts for athletes.
Eating protein throughout the day enhances satiety, stabilizes blood sugar, and supports muscle recovery.
Inadequate protein intake can cause fatigue, muscle loss, and slower recovery after workouts.
Vicki Koenig, a registered dietitian, says protein timing should align with goals.
Emer Delaney notes evenly spaced protein supports energy and appetite regulation.