A simple mistake could ruin your workouts. Neurologist suggests the right time to have protein during the day

An important part of a healthy diet is none other than protein. A good protein source is essential for building and repairing tissues and supporting the immune system. Known as the body’s building block, protein isn’t just for athletes or gym-goers; it’s crucial for everyone. But how much protein do we actually need in a day, and how should it be consumed? A CMC Vellore-trained neurologist recently addressed this question, offering valuable insights into how timing and distribution of protein intake make a major difference.

How much protein you should intake in a day?

Taking to X (formerly Twitter), Dr. Sudhir Kumar emphasised that protein intake shouldn’t be concentrated in just one meal, such as dinner. Instead, it should be evenly distributed throughout the day, across breakfast, lunch, and dinner, along with one or two protein-rich snacks. This even distribution helps the body utilise protein more efficiently for muscle repair and growth, rather than letting excess protein go unused.

1. Distribute the protein evenly throughout the day, in three main meals plus one to two snacks, but this will be personalised.
2. 20–40 g of protein per meal or snack is a general target range
3. Be cognisant that training time(s) and protein recommendations around training… pic.twitter.com/QTB3FPfeXu

— Dr Sudhir Kumar MD DM (@hyderabaddoctor) October 10, 2025

To demonstrate this, he referred to a comparative chart showing two eating patterns. In a skewed pattern, most people consume very little protein at breakfast and lunch, and then a large amount at dinner or after training. While this might seem sufficient, studies suggest that the body can only use a limited amount of protein at a time to stimulate muscle protein synthesis (MPS), the process responsible for muscle repair and growth. The rest often goes to waste.


In contrast, an even distribution, where each meal contains around 20–40 grams of protein, ensures the body constantly has enough to support growth, recovery, and immune function throughout the day. This pattern not only supports muscle health but also stabilises energy levels and promotes satiety.

Besides this, he also talks about the protein intake pattern that would be best boost muscle protein synthesis over a 12-hour period. He compared three options, consuming 10 grams of whey protein every 1.5 hours, 20 grams every 3 hours, or 40 grams every 6 hours, noting that each approach totals 80 grams of protein. The purpose of it was to state that how timing and distribution, not just total intake, play a crucial role in maximising the body’s muscle-building response.

Study addresses the major protein question

According to the British Heart Foundation, most adults need about 0.75 grams of protein per kilogram of body weight per day, roughly 45 grams for women and 55 grams for men. Similarly, Harvard Health Publishing states that the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram (or 0.36 grams per pound) of body weight. This is the minimum required to meet basic nutritional needs.


For instance, a sedentary woman weighing about 140 pounds (63 kilograms) would need approximately 53 grams of protein daily. However, those who are physically active, recovering from illness, or pregnant may need more. Pregnant women, in particular, are advised to consume 75–100 grams of protein per day to support fetal growth and maternal health.

In short, the key isn’t just how much protein you eat, but how you spread it across the day. Whether it’s eggs for breakfast, lentils at lunch, or paneer or chicken for dinner, maintaining balance matters more than overloading one meal.

So next time you plan your meals, think beyond your dinner plate, your body might thank you for a well-timed protein boost.