Understanding Protein Pacing and Its Impact on Blood Sugar Regulation in Autism, ADHD and AuDHD
Protein pacing is gaining attention as a practical nutrition strategy for supporting blood sugar stability, energy, focus and emotional regulation — particularly for neurodivergent individuals. In this article, we explore what protein pacing is, why blood glucose regulation matters in Autism, ADHD and AuDHD, and how current research and clinical observations support its use as a foundational lifestyle approach.
Introduction to Protein Pacing
Protein pacing is a dietary approach that focuses on spreading protein intake evenly across the day, rather than consuming most protein in one meal or skipping it altogether. This usually means including a moderate amount of protein at each meal and snack.
For people with autism, ADHD and AuDHD, blood sugar fluctuations can have a noticeable impact on mood, focus, energy and emotional regulation. Rapid rises and falls in blood glucose may worsen irritability, impulsivity, fatigue and difficulty concentrating. Protein pacing aims to reduce these extremes by supporting steadier glucose release throughout the day.
Protein also plays a critical role in neurotransmitter production, including dopamine and serotonin, which influence attention, motivation and emotional balance.
The Role of Protein in Blood Sugar Regulation
Meals high in refined carbohydrates can lead to rapid blood sugar spikes followed by crashes. Including protein slows digestion and glucose absorption, resulting in a more gradual and stable blood sugar response1,2.
Adequate protein intake supports healthier insulin responses after meals, reducing dramatic blood glucose fluctuations3. This is particularly relevant for people who are sensitive to blood sugar changes, including many individuals with ADHD, autism and AuDHD.
Understanding Autism, ADHD and AuDHD: Shared Challenges Around Food and Energy
Autism, ADHD and AuDHD (the co-occurrence of autism and ADHD) are neurodevelopmental differences that can significantly affect eating patterns, interoception, routine and energy regulation.
People with autism often experience sensory sensitivities or restricted food preferences, which can result in meals that are high in carbohydrates but low in protein.
ADHD is commonly associated with irregular eating patterns due to distractibility, time blindness or hyperfocus.
AuDHD combines both profiles, often requiring flexible, personalised nutrition strategies.
Blood Sugar Fluctuations in Neurodivergent Individuals: Why They Happen
Blood glucose instability usually arises from a combination of psychological, behavioural and physiological factors.
Stress increases cortisol, stimulating glucose release from the liver. Behavioural factors such as irregular meals and high-glycaemic foods further amplify glucose swings.
Research suggests differences in insulin sensitivity and energy metabolism in some individuals with autism or ADHD4,5.
Practical Protein Pacing Strategies for Autism, ADHD and AuDHD
- Include protein every 3–4 hours
- Prioritise protein at breakfast
- Use protein-rich snacks between meals
- Pair protein with complex carbohydrates and healthy fats
- Work with sensory preferences, not against them
Related resource: High-protein meal ideas for neurodivergent individuals
Evidence-Informed Examples: How Protein Pacing May Support Blood Sugar Regulation
Research shows that protein-containing meals improve cognitive performance and reduce behavioural variability by supporting steadier glucose availability1,2,3.
Metabolic and mitochondrial differences have been identified in some individuals with autism, including altered glucose handling4,5.
For individuals with AuDHD, flexible protein pacing may help reduce energy crashes and emotional dysregulation.
The Importance of Professional Guidance
Protein pacing is not a one-size-fits-all approach. Working with a qualified health professional ensures nutritional adequacy and respects individual sensory and behavioural needs.
Final Thoughts
Protein pacing offers a gentle, practical approach to supporting blood sugar stability, energy and focus for people with Autism, ADHD and AuDHD.
References
- Benton, D. (2007). Neuroscience & Biobehavioral Reviews, 31(5), 752–774.
- Hoyland, A. et al. (2009). Nutrition Research Reviews, 22(2), 220–243.
- Mahoney, C. et al. (2005). Physiology & Behavior, 85(5), 635–645.
- Frye, R. E. et al. (2013). Journal of Pediatric Biochemistry, 3(4), 219–226.
- Courchesne, E. et al. (2020). Neuron, 106(2), 236–256.
