If you’re wondering when to take protein powder and how to incorporate it into a high-protein diet, I have a few tips and recipes for you to try. (I swear by these to get 100+ grams of protein everyday!). Protein powder is one of the most powerful tools in my high-protein diet. Because my goal is to eat 100+ grams of protein every single day, I almost always include 1 serving of protein powder to get there. Whether you’re trying to build lean muscle, support recovery, manage appetite, or just boost overall protein intake, here are all the tips you need to determine when to take protein powder and help you get the most out of it.

Before we dive in, if you’re still deciding which protein powder to use, be sure to check out my guide on how to identify high-quality protein powder — especially if you’re navigating dairy-free or plant-based options.

When to Take Protein Powder: Your Guide

It’s time to add protein powder into your daily routine when:

• you’re still hungry at the end of the day
• you find yourself needing snacks between meals
• you have a sweet tooth that you can’t seem to get under control
• you’re not seeing progress in the gym (not building muscle mass, not feeling stronger over time, not being able to increase weight over time)

All of these signs indicate that even if you’re ‘eating enough’ overall, you’re under-eating protein. Balancing your macros (carbs, fats, proteins) appropriately has a major impact on your hunger level, ability to focus, and your ability to gain and maintain lean muscle mass. Under-eating protein will sabotage all three! (Tons more info on sufficient protein intake + 100 high-protein recipes in my new cookbook!!).

My favorite protein powders all have 20-30 grams of protein per serving. Adding in one scoop (at least!) every day increases my overall protein intake to over 100+ grams of protein per day, because I always aim for 30-40 grams per meal. Adding that serving of protein to your day will likely decrease your desire to have snacks and sweets simply because your macros are more appropriately balanced to satisfy your hunger and fuel your muscles.

Why Protein Matters So Much for Women

Protein isn’t just for bodybuilders — it’s essential for everyone, and women in particular can benefit in a number of ways:

1. Supports Muscle Health & Recovery

Maintaining lean muscle mass as we age is one of the most important things we can do for our longevity! I see so many myths and misconceptions around high-protein diets, but eating enough protein is critical to everyone, not just body builders or gym bros. You can actually build muscle through diet alone – MPS (muscle protein synthesis) is the process of building and repairing muscle that is stimulated simply by eating enough protein. Adding in one serving of protein powder can be a game changer for muscle maintenance.

2. Helps With Weight Management

Protein is more satiating than carbs or fat — it helps curb appetite, regulate hunger hormones, and stabilize blood sugar, which can reduce cravings and support a healthy calorie balance.

3. Boosts Energy & Hormonal Balance

I’ll never get over the difference in energy levels when I’m well-fed vs when I’m bottoming out between meals. Women who are busy (juggling busy careers, family, social life, workouts, etc) will always benefit from steady energy levels. Protein helps stabilize blood sugar, which keeps energy up and mood steady. Adding a scoop of protein powder to a smoothie between meals can keep you from bottoming out!

4. Supports Bone, Skin, and Hair Health

Protein also plays a role in bone strength and collagen production for skin and hair. Bone strength is so important to aging well, and who doesn’t want healthy skin and hair?

When To Use Protein Powder: Morning Smoothie

If you’re just starting to introduce a serving of protein powder to your day, start with a smoothie mid-morning. Have a high-protein breakfast (30-40 grams), and then 2-3 hours later (or at the first sign of hunger!) make a high-protein smoothie (20-30 grams) to hold you over before lunch.

So many recipes that I could not be more excited about in my NEW cookbook, The High-Protein Plate will be available March 3rd, 2025. Pre-order now and get cooking in March – I can’t wait for you to have these recipes!