Macro partitioning
Distributing protein intake evenly across meals (25-30g per meal) maximizes muscle protein synthesis in older adults, whereas low protein intake at breakfast contributes to adverse health profiles.
Don't just focus on your total daily protein; make sure each main meal contains 25-30 grams of high-quality protein. This is especially important at breakfast, where older adults often consume too little. Try swapping low-protein breakfasts (like cereal) for options like eggs, Greek yogurt, or a protein shake to maximize muscle building signals throughout the day.
It appears that ingestion of approximately 25–30 g of protein per meal maximally stimulates muscle protein synthesis in both young and older individuals. ... It is clear that many are consuming inadequate amounts of protein at breakfast and the frail group were also consuming insufficient protein at lunch (<30 g), less than the amount required for protein synthesis.
Why this rating
Based on acute studies and cross-sectional data showing impaired synthesis with low per-meal protein, though long-term functional outcomes of distribution alone are less clear.
Source
Protein Requirements and Recommendations for Older People: A Review
Caryl Nowson et al. · Nutrients · 2015
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