Do You Need to Eat Protein Within 30 Minutes of Waking Up? What Experts Say

The popular 30/30/30 morning routine entails eating 30 grams of protein within 30 minutes of waking up and subsequently exercising for 30 minutes. This habit, made popular by Gary Breka on TikTok, has been associated with weight loss and blood sugar control. 

However, is it really that important for you to eat 30 grams of protein within the first 30 minutes of waking up?

Here’s what experts think, and what current research says—or skip ahead to the bottom line.

There’s no shortage of ways that protein benefits your overall health. Here are some of the most notable:

• Protein is the building block for most tissues in your body, from hair, skin, and nails to cells, muscles, organs, enzymes, hormones, and DNA. It helps to build, repair, and maintain these tissues.
• “Protein helps your body transport nutrients,” Vanessa Imus, MS, RDN, owner of Integrated Nutrition for Weight Loss in Bothell, Washington, told Health.
• Protein helps to slow digestion, which helps to regulate the blood sugar response, increase satiety levels, and curb cravings—all of which can support weight loss or maintenance.
• “Protein plays a crucial role in building and contracting muscles, balancing body fluids, and carrying oxygen around the body,” Dani Dominguez, MS, RDN, registered dietitian and founder of SunBright Wellness, told Health.

All of these benefits stand whether you eat them within 30 minutes of waking or at some other point throughout the day.

That said, research suggests that eating a protein-rich breakfast has advantages, such as improved weight management, increased muscle mass, increased HDL cholesterol, lowered blood pressure levels, and stabilized blood sugar levels.

If you’re wondering if the benefits of eating protein in the morning only stand if you consume it within 30 minutes of getting out of bed, no need to worry.

“Despite the growing buzz around the 30/30/30 routine, no formal research has yet been conducted to directly support its outcomes,” said Dominguez.

However, you’ll reap more of the benefits associated with eating a protein-rich breakfast if you do so within a reasonable window in the morning. “Eating within the first two hours of waking is a good rule of thumb and easier to manage for most,” Imus said.

To Summarize: If you’re able to eat your protein within the first 30 minutes of waking, that’s great, but if not, don’t worry—just try to do so within the first two hours of your day.

The Recommended Dietary Allowance (RDA) for adults is 0.8 grams of protein per kilogram of body weight for all adults. The amount of protein you should eat in the morning is highly dependent on a variety of circumstances.

“A rough guide is for females to aim for about 15 to 25 grams of protein with breakfast and males about 20 to 30 grams,” Imus added.

While it’s important to consume protein throughout the day, it can be particularly beneficial earlier in the day, thanks to the metabolic and overall health benefits protein provides.

Plus, by eating a balanced meal in the morning, you’re working towards meeting all of your daily nutrient needs, including, but not limited to, protein.

Eating protein in the morning is an important way to maintain healthy tissues, encourage better blood sugar control, curb cravings, build muscle, and support overall health. However, the exact timing of that morning meal is still up for debate. 

While some health influencers swear by eating protein within 30 minutes of waking, peer-reviewed long-term evidence is still lacking to back this claim.