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When is the best time to take Plant-based Protein?

Protein is an essential nutrient for everyone’s body. However, many people choose not to consume protein during weight control periods due to concerns about the fat content in animal-based protein, which can lead to various health issues. This problem can be solved by opting for protein from good sources, such as plant-based protein. You can choose to make plant protein your primary source of protein or supplement it with protein from sources like meat, milk, and eggs.



  • How much protein does the body need per day?
  • The timing for consuming plant-based protein
    • Before exercising
    • After exercising
    • Before meals
    • During fasting
  • Tips for getting sufficient protein each day
    • Choose foods high in protein
    • Distribute protein consumption throughout the day
    • Cook food using low-fat and appropriate methods
    • Drink plenty of water
  • Summary

How much protein does the body need per day?

The amount of protein the body requires per day can vary depending on several factors such as age, gender, activity level, and overall health.

How much protein do we need each day?
Group of peopleAmount of Protein/day
(per 1 kilogram of bodyweight)
Children 4-8 years old1.05 gram
Teenage 9-18 years old1.05-1.10 gram
Adult 19-60 years old1.00 gram
Elderly above 60 years old1.00 gram
Those who want to control their weight1.20-1.40 gram
Those who want to build muscle1.60-1.70 gram

Generally, healthy adults should consume about 1 gram of protein per kilogram of body weight per day. This means that a person weighing 70 kilograms should intake around 70 grams of protein daily. However, individuals who regularly engage in exercise or have high physical demands might require more protein. For instance, athletes may need about 1.2 to 1.7 grams of protein per kilogram of body weight per day, while individuals recovering from surgery or injuries might need 1.5 to 2 grams of protein per kilogram of body weight per day.

The timing for consuming plant-based protein

Before exercising


For those aiming to supplement protein for muscle growth through exercise, a study published in The Journal of Nutrition in 2014 suggests that we should consume protein-rich foods, whether from animal or plant sources, every 3-5 hours. Muscle that utilizes protein will work more efficiently with an intake of about 30 grams of protein per meal throughout the day. Therefore, regardless of the exercise time, increasing protein intake is advisable. Plant-based protein in powder form is convenient, easily digestible, reduces hunger, and provides sufficient protein.

After exercising

Research from the Department of Nutrition, Faculty of Public Health, Mahidol University, found that both plant and animal proteins can indeed reduce muscle inflammation. A study involving people who exercised and consumed protein showed reduced muscle inflammation, resulting in a rejuvenated body. Therefore, consuming protein after exercise accelerates muscle recovery. The optimal window is 30 minutes to 2 hours after exercising, as protein repairs the muscle damage incurred during exercise and helps replenish lost fluids. Plant-based protein powder is a quick and effective option.

Before meals

It’s possible to consume plant-based protein before the main meal. Protein induces a sense of fullness, which aids in quicker satiety and reduced appetite. This is suitable for those managing their weight. The most important factor is to ensure a complete intake of all five major food groups for balanced nutrition.

During fasting

Fasting periods, such as in the morning upon waking, are times when the body hasn’t received nutrients for an extended period. Consuming plant-based protein during fasting can effectively prevent muscle breakdown and allow better nutrient absorption. This is due to an emptier stomach and improved absorption during fasting.

Tips for getting sufficient protein each day

Choose Foods High in Protein


It’s advisable to select foods rich in protein such as lean meats, fish, eggs, legumes, tofu, and dairy products. Plant-based protein is a good option for those concerned about getting fat from animal protein and is also suitable for individuals with lactose intolerance. Plant-based protein powder is a convenient, easily absorbable option, like COMPLETE PLANT-PROTEIN from Plantae. This plant-based protein powder is easy to brew, delicious, convenient, and packed with excellent protein from various plants like lentils, peas, pumpkin seeds, sunflower seeds, and organic rice protein. With up to 21 grams of protein per scoop, it’s recommended to intake at least 1 gram of protein per kilogram of body weight in a day.

Distribute Protein Consumption Throughout the Day

Spreading protein consumption throughout the day not only ensures adequate protein intake but also enhances protein absorption and provides sustained energy. Distribute protein intake by adding protein to every meal and consuming it before exercising, after exercising, before meals, and during fasting.

Cook Food Using Low-Fat and Appropriate Methods

Cooking food with low-fat and suitable methods can efficiently deliver protein while reducing saturated fats and cholesterol intake. Cooking methods without using oil, such as boiling, steaming, or baking, are great options.

Drink Plenty of Water

Drinking plenty of water enhances protein absorption effectively. It’s recommended to drink at least 8 glasses of water per day for efficient protein absorption.


It’s evident that plant-based protein can be consumed throughout the day, from waking up to the last meal. It’s an essential nutrient that the body requires. Maintaining a balanced diet is crucial, ensuring the consumption of all five major food groups in each meal. Food should include carbohydrates, fats, and proteins. For those who experience frequent hunger, focusing on protein intake can help curb sugar absorption, leading to a longer-lasting sense of fullness. Additionally, it’s essential to choose protein sources suitable for your body, whether from animal or plant-based proteins. Plant-based protein is especially suitable for individuals with digestive issues due to its high fiber content, aiding digestion and absorption. Last but not least, getting enough sleep is indispensable as it provides necessary rest for organs working tirelessly throughout the day, just like our nutritional intake.