The Best Time to Eat Eggs for Protein, Weight Loss, and Muscle Building

Eggs are a nutrient-dense food that can support daily protein goals, weight management, and muscle-building. But is there a scientifically-proven best time to eat eggs for weight loss?

Best Time for Protein

Protein is a key nutrient that provides your body with the necessary amino acids. While daily protein needs depend on factors like age, weight, sex, activity level, and health goals, it’s generally recommended that most adults get at least 46 to 56 grams (g) of protein a day.

Eggs are a solid source of protein, with one large hard-boiled egg offering 6.28 g or 13% of the daily value (DV). If you’re aiming to maximize your protein intake, morning is likely the best time to consume eggs. Here’s why:

• Provides sustained energy: Consuming eggs first thing in the morning helps boost daytime energy by replenishing nutrients that your body has used up overnight.
• Increases daytime satiety: The protein in eggs remains in the stomach and is absorbed more slowly, reducing hunger cravings throughout the morning and into lunchtime.
• Meets nutrient goals: While experts generally recommend distributing your daily protein intake throughout the day, consuming eggs for protein upon waking up can help get a head start on these goals.

Note that while eating a hard-boiled egg (versus scrambled or another variety) won’t change the amount of protein you’re consuming, the heat from boiling can make it easier for your body to absorb, particularly for older adults.

Best Time for Weight Loss

Eggs are a popular addition to a weight management eating plan thanks to their high protein and relatively low calorie content, with one large egg weighing in at about 70 calories.

In one study, adults with overweight or obesity who ate eggs for breakfast reported less hunger and cravings. They consumed significantly fewer calories during the day than those who ate a carbohydrate-rich breakfast.

Here’s why eggs in the morning may be the ideal time for weight loss:

• Curbs hunger: Research shows that eating eggs for breakfast reduces hunger hormone levels and reduces food intake throughout the rest of the day.
• Longer satiety: Eating high-protein foods like eggs can support weight loss by helping you to feel fuller for longer. Protein is digested more slowly. When eaten in the morning, this can help reduce the amount of calories you consume overall.
• Regulates blood sugar levels: Eggs are a low-glycemic food, meaning they don’t cause a swift rise in blood sugar. As part of a protein-rich breakfast, they help prevent blood sugar spikes and stabilize cravings.

For additional weight-loss support, try egg whites, which contain roughly half the calories of a whole egg while remaining high in protein.

Best Time for Muscle-Building

Protein is a key component for building muscle mass, making eggs a solid option for this purpose. While it’s important to consume protein throughout the day when your goal is muscle building, eating eggs later in the day (or after your workout) is especially important. Here’s why:

• Improves muscle growth: Consuming eggs after your workout or later in the day supports muscle protein synthesis, which is the process of building muscle tissue.
• Supports glycogen restoration: Eating your eggs post-exercise helps replenish glycogen (the sugar stores that fuel muscle-building) more quickly, providing your muscles with the energy required for optimal athletic performance.
• Provides necessary nutrients: In addition to protein, egg yolks specifically contain healthy fats that are needed to produce hormones that play key roles in muscle building.

Studies show that whole eggs are more beneficial for muscle growth than egg whites, thanks to the added protein.

Nutritional Profile of Eggs

A large, whole egg provides:

• Calories: 72 
• Fat: 5 grams (g)
• Carbohydrates: Less than 1 g
• Fiber: Less than 1 g
• Calcium: 24 milligrams (mg)
• Iron: 0.8 mg
• Magnesium: 5.7 mg
• Potassium: 66 mg
• Sodium: 65 mg

Tips for Incorporating Eggs into Your Diet

Eggs can be an easy addition to your diet:​​

• Consider keeping egg consumption to one to two eggs daily to maintain a heart-healthy diet.
• To prevent foodborne illness, keep eggs refrigerated until you’re ready to eat them and ensure they’re fully cooked during meal preparation.
• Use two egg whites rather than one whole egg in baked goods and in meals or snacks for a high-protein option that’s lower in fat.
• Pair scrambled or boiled eggs with a whole grain, healthy fat, or fresh fruit for a versatile and balanced meal.