NUTRITION

Protein Timing

Protein timing refers to the strategic distribution of protein intake throughout the day to optimise muscle preservation, satiety, and metabolic rate during weight loss.

When you are losing weight, your body can lose muscle along with fat. Eating enough protein and spreading it evenly across your meals — aim for 25 to 30 grams per meal — helps protect your muscle. This is important because muscle burns more calories than fat, even at rest. Good sources include eggs, fish, chicken, tofu, lentils, and Greek yoghurt.

Protein timing is the practice of distributing total daily protein intake across meals — typically 25–30 g per eating occasion, providing 2.5–3.0 g of leucine — to maximise muscle protein synthesis. During periods of energy restriction, higher protein intakes (1.2–1.6 g/kg/day) combined with even distribution attenuate loss of lean body mass, support resting energy expenditure, and enhance satiety through modulation of anorexigenic gut hormones including GLP-1 and PYY.

Preserving muscle during weight loss is critical for long-term success. At NuLifeCare Singapore, our weight management programme includes personalised nutritional guidance on protein intake to help you lose fat, not muscle.

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Medical Disclaimer

This library is for general education and does not replace individual assessment by a qualified healthcare professional. Always consult a doctor for medical advice, diagnosis, or treatment.

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