A dietitian’s protein timing plan for fat loss

protein timing – A registered dietitian and certified track coach in North Carolina says building muscle and losing fat hinges not just on hitting protein targets, but on how that protein is spread and timed across the day—down to meals, snacks, and even the approach right bef

When you’re trying to build muscle and lose fat, it’s easy to focus on one number: protein. But Amanda Pasko, a registered dietitian in North Carolina and a certified track coach, argues the more decisive lever can be how that protein is doled out over time.

Pasko told Business Insider that “the dosing and spacing of protein over the course of the day is arguably a larger determinant” than simply eating enough protein for successfully building and repairing muscle. Her own target reflects that mindset: she personally aims for around 2.2 grams of protein per kilo of body weight. Research she cites suggests athletes who want to build muscle and feel full throughout the day typically land around 1.6 to 2.2 grams per kilo per day.

Her approach is built around steadiness—plus deliberate gaps. Throughout the day. Pasko tries to maintain a balance and leaves some gaps between meals to optimize digestion without creating excessive gaps. But she also warns that if those gaps are too wide. the body can interpret it as a reason to conserve energy. “A lot of times. that will put the body in a situation where it’s looking hard to conserve energy. and then cravings can go up later on. ” she said.

The plan is simple to describe—three practical rules—but it’s specific in execution, shaped by training, digestion, and even her natural sleep pattern.

Pasko starts her mornings with a high-protein, high-carb breakfast for sustained energy before and after her workout. She shapes her diet around her chronotype, or natural sleep preference: she naturally wakes up before 5 a.m. without an alarm. Before her workout, she tries to eat enough protein and carbohydrates to sustain what comes next.

Her typical breakfast is large and more carbohydrate-focused. She often has about two cups of oatmeal—sometimes with a side of cereal—and fruits such as bananas or raisins. She also brings energy gels to her workout, providing simple carbohydrates. Her training varies from sprints and hurdle jumps to lower-intensity runs depending on the day. but the fueling goal stays consistent: she wants to feel properly prepared.

By lunch and dinner, the protein focus returns with clearer targets. Pasko aims to get about 35 grams of protein from sources like chicken and salmon—roughly the size of an adult hand. A side of grains such as quinoa or farro can add another 5 grams, as might a boiled egg.

Between meals, she fills in with high-protein snacks, adjusting them based on training days. If she’s dealing with muscle soreness. she said she would focus a little more on proteins like Greek yogurt. cottage cheese. and a meat source. which she said can help with repair. On higher-volume workout days. she opts to include more carbohydrates to replenish her energy—adding fruit to her yogurt or eating whole-grain cereal.

The final piece of her timing strategy comes near the end of the day. when some people avoid food to reduce the chance of acid reflux. Pasko said she feels fine when she eats about an hour and a half before bedtime. On hard workout days, she said eating protein before bed can help the body repair overnight.

Her go-to pre-bed options include eggs and dairy, which she said contain nutrients associated with healthy sleep. She sometimes adds cherries—described as having small amounts of melatonin—into some cottage cheese. She also pairs protein with a carb such as granola or fruit. which she said can blunt blood sugar spikes that could interfere with sleep.

“Regardless of the type of training day, the body does build and repair around the clock,” she said.

For readers trying to translate the advice into their own routines, the message isn’t just that protein matters. It’s that timing—how often you eat it. how far apart meals are. and how you fuel before. during. and after workouts—can be the difference between plans that work on paper and ones that hold up when cravings. soreness. and a real schedule start to take over.

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