Why Protein Timing Matters More Than You Think—Especially for Men Over 50

As men age, muscle loss doesn’t just happen—it creeps in gradually, stealing strength, balance, and metabolic efficiency. One of the simplest yet most powerful strategies to slow this process? Getting enough protein—and spreading it out across the day.

Most men eat the bulk of their protein at dinner. But research shows this pattern isn’t optimal for preserving lean muscle. Studies, including one published in the American Journal of Clinical Nutrition, reveal that even distribution of protein—about 25–30 grams per meal—is far more effective in stimulating muscle protein synthesis, especially in older adults.

Here’s why it matters:

• ⏳ Your body’s ability to build muscle declines with age (a process called anabolic resistance)
  
  

• 🍳 Front-loading protein in the morning can kickstart metabolism and protect muscle mass
  
  

• 💪 Consistent protein intake throughout the day helps maintain strength, energy, and body composition
  

If your meals look like toast for breakfast, a light sandwich at lunch, and a big steak at dinner—your body isn’t getting the signal it needs to maintain muscle until the end of the day. By then, it's missed prime opportunities to repair and rebuild.

What you can do:

• Add eggs, Greek yogurt, or a high-quality protein shake to breakfast
  
  

• Include lean meat, tofu, or legumes in your lunch
  
  

• Make sure each meal hits the 25–30g protein mark
  
  

• Consider a post-workout protein source if you’re strength training
  

Bottom line: Protein isn’t just about how much—it’s about when. Strategically spacing protein through the day helps future-proof your strength, independence, and vitality.