When Is the Best Time of Day to Eat Protein?

Protein is a vital macronutrient, essential for building and repairing tissues, supporting immune health, and maintaining muscle mass. But how much protein do you actually need each day? The answer depends on various factors, including age, activity level, and overall health. Let’s break it down. The General Recommendation The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. For example: A sedentary woman weighing 60 kg (132 lbs) would need about 48 grams of protein per day. A sedentary man weighing 75 kg (165 lbs) would require about 60 grams of protein daily. However, the RDA is the minimum amount to prevent deficiencies—not necessarily the optimal amount for health and performance. Recent evidence indicates that these requirements may be underestimated. Analyses suggest higher needs of 0.91 g/kg to 1.2 g/kg for healthy adults based on refined nitrogen balance studies (Elango et al., 2010). Active Individuals and Athletes If you’re physically active or an athlete, your protein needs increase to support muscle repair and growth. Research suggests that: Endurance athletes may benefit from 1.2-1.4 grams per kilogram. Strength athletes or those focusing on muscle building may need 1.6-2.2 grams per kilogram. For example, a 70 kg (154 lbs) athlete may require between 84-154 grams of protein daily, depending on the type and intensity of exercise. Additionally, increasing protein intake can enhance lean body mass and strength, particularly in those engaging in resistance exercise, with optimal intakes of 1.2–1.6 g/kg for different age groups (Nunes et al., 2022). Protein Needs for Older Adults As we age, maintaining muscle mass becomes crucial to prevent sarcopenia (age-related muscle loss). Older adults often require 1.0-1.2 grams per kilogram to preserve muscle mass and overall physical function. For those with chronic illnesses, higher intakes of 1.2-1.5 grams per kilogram may be recommended (Bauer et al., 2013). Protein intake above 1.2 g/kg/day is associated with higher muscle, bone, and fat mass in elderly women, highlighting its role in reducing the risk of frailty (Genaro et al., 2015). Special Considerations for Women Women, particularly during pregnancy, lactation, or menopause, may have different protein requirements. For example: Pregnant women should aim for an additional 25 grams of protein daily to support fetal development. Postmenopausal women may benefit from higher protein intakes to counteract muscle and bone loss. Protein and Weight Management Higher protein intake can also support weight management by promoting satiety and preserving lean muscle during weight loss. A daily protein intake of 1.2-1.6 grams per kilogram may help regulate appetite and improve body composition. How to Meet Your Protein Needs To meet your protein requirements, include a variety of high-quality protein sources in your diet, such as: Animal-based proteins: Chicken, fish, eggs, dairy, and lean meats. Plant-based proteins: Beans, lentils, tofu, quinoa, and nuts. Protein supplements: Powders or bars for convenience, especially for athletes or busy individuals. A Practical Approach For most adults, aiming for 15-30 grams of protein per meal and including protein-rich snacks can help you meet your daily needs. Filling in the gaps with Organika's Protein Collection can help meet the daily requirements for protein. Remember, spacing your protein intake throughout the day is beneficial for muscle synthesis and overall health The Bottom Line Protein needs vary based on individual factors like age, activity level, and health status. While the general RDA is a helpful starting point, many people benefit from higher protein intakes to support muscle health, weight management, and overall well-being. Recent studies highlight that optimal protein intake ranges from 1.2–1.6 g/kg for active individuals and aging populations, ensuring improved health outcomes (Nunes et al., 2022). Listen to your body, assess your lifestyle, and consult with a healthcare professional to determine the right amount of protein for you. Refrences https://www.semanticscholar.org/paper/Evidence-based-recommendations-for-optimal-dietary-Bauer-Biolo/3b5ed38cde7aea3a2b32d08d88bcf0e8b89534b8 https://www.semanticscholar.org/paper/Meta-analysis-of-nitrogen-balance-studies-for-in-Rand-Pellett/ce31c216199e8208c317fa07376ffe5b87a96e6d https://elicit.com/notebook/fc08fde6-3740-4cd3-bcf5-f0cc6d3117ba#18108bc23692d568ce6b3ab355e8f1d1

What’s the difference? Which one do I need? The word collagen and protein do go together, but there is sometimes confusion around if they are the same thing.They are indeed different. They both cannot be consumed for the same reason; they serve different purposes. Let’s dive in... Collagen vs. Protein Powder Although collagen is a protein, it is not a complete protein. That means collagen does not have all the nine essential amino acids (the building blocks of protein). Protein powders serve the purpose of being consumed as part of your daily protein intake; therefore, it is a complete protein. Collagen serves a specific function, hence it contains specific amino acids, such as glycine and proline. What does that mean? It means, collagen isn’t consumed for the same purpose as protein powder. It is taken specifically as a function/benefit to replenish the lost collagen in the body. Whereas protein powder counts towards your daily macronutrients. Both are important. Why Use Collagen Powder Collagen is the most abundant protein found in the human body, in fact, there are multiple types of collagen. It is a structural protein that allows your skin to have elasticity, muscles to have buoyancy, joints and connective tissues to have flexibility, hair to have strength. However, as you age the amount of collagen your body produces and has decreases. That is why collagen supplementation is key. You cannot get enough amino acids to make more collagen from the conventional ways of eating protein. This is because collagen resides in ligaments, skin, bones, cartilage, and tendons... which are not consumed regularly. Also, it’s unlikely that you will consume enough glycine, for example, for your body to synthesize new collagen on its own. When to use collagen or protein powder If you are looking to increase your protein intake, build muscle mass, you may want to add protein powders into smoothies or recipes to help you reach your macronutrient goals. However, if you are not in that boat, you may not need to supplement with all the amino acids to rebuild new muscle. If you want to improve your joints, muscle recovery, hair, skin, and nails... then collagen is your best bet. With a protein powder, you get all amino acids to reach protein needs. With collagen, you are supplementing what you've lost so that you can improve and enhance your longevity and feel good from the inside out. And yes... you can use both. Just be sure to manage how much protein you are taking in one day to not exceed your daily maximums. For more questions on your nutritional needs, please contact us at care@organika.com and we would be happy to guide your or put you in touch with an RHN.

Protein is a cornerstone of good health, essential for various bodily functions and overall wellness. From building muscle to supporting your immune system, the benefits of protein are vast and well-documented. Here are seven key benefits: 1. Supports Muscle Growth and Maintenance Protein is vital for repairing and building muscle tissue, especially after physical activity. This is crucial not just for athletes but for anyone looking to maintain muscle mass as they age. Studies show that higher protein intake helps preserve muscle mass in aging populations (Arentson-Lantz et al., 2015; Phillips et al., 2016). 2. Aids in Weight Management Protein promotes satiety, helping you feel full for longer. This can reduce overall calorie intake and support weight loss. Additionally, a diet higher in protein has been linked to reduced body fat and better weight management outcomes (Arentson-Lantz et al., 2015; Phillips et al., 2016). 3. Enhances Recovery After Exercise After intense physical activity, your body relies on protein to repair damaged tissues and reduce muscle soreness. Consuming protein post-workout accelerates recovery and prepares your body for the next challenge. 4. Strengthens the Immune System Protein plays a key role in producing antibodies and immune cells, which help your body fight off infections and illnesses. Ensuring adequate protein intake can support a robust immune system. 5. Improves Heart Health Plant-based proteins, such as soy, are associated with cardiovascular benefits. Research indicates that these proteins may reduce LDL cholesterol and lower blood pressure, contributing to a healthier heart (Pedersen et al., 2013; Ahnen et al., 2019). 6. Promotes Healthy Skin, Hair, and Nails Protein is a major building block for collagen, keratin, and elastin—all essential for maintaining strong, healthy skin, hair, and nails. Adequate protein intake helps keep these tissues resilient and vibrant. 7. Reduces Risk of Chronic Disease Protein-rich diets, particularly those including plant-based sources, have been linked to reduced risks of chronic diseases such as cardiovascular mortality and improved overall health outcomes (Pedersen et al., 2013; Ahnen et al., 2019). Recommendations suggest 1.2-1.6 g/kg/day of protein intake for optimal health (Phillips et al., 2016). Final Thoughts Incorporating adequate, high-quality protein into your diet can lead to significant health benefits, from muscle preservation to heart health. Whether through animal-based or plant-based sources, meeting your protein needs is essential for a balanced, healthy lifestyle. Aim for a variety of protein sources, including lean meats, dairy, legumes, and nuts, to maximize the benefits. Look to Organika’s Enhanced Collagen with 9 g of protein per serving, Enhanced Collagen Original is your go-to support for your hair, skin, nails, bones, joints, and gut health! Additionally, high in protein with 15 grams per serving, collagen, and essential minerals, Organika's Chicken Bone Broth protein powder will help enhance your overall well-being. These are great ways to fill in any nutritional gaps and reach your protein goals daily. Always consult with a healthcare professional to tailor protein intake to your individual needs and health goals. References https://www.semanticscholar.org/paper/Protein%3A-A-nutrient-in-focus.-Arentson-Lantz-Clairmont/ca3bf78ef71a907713a712adfae64aee0243aae3 https://www.semanticscholar.org/paper/Role-of-plant-protein-in-nutrition%2C-wellness%2C-and-Ahnen-Jonnalagadda/f095afa44a3e830d79a4e81bbfb4627788820a1e https://www.semanticscholar.org/paper/Health-effects-of-protein-intake-in-healthy-adults%3A-Pedersen-Kondrup/00219eea14c6873b88784fd91953bbd2e7cd92d6 https://www.semanticscholar.org/paper/Protein-%22requirements%22-beyond-the-RDA%3A-implications-Phillips-Chevalier/cb56beb952a7d589a548d0d1a47eecba48720aec