Macro partitioning

Distributing protein intake evenly across meals (reaching the per-meal threshold) is more effective for muscle mass and function than skewing intake toward a single large meal, provided total daily protein is adequate.

Try to eat a similar amount of protein at breakfast, lunch, and dinner. Most older adults eat too little in the morning and too much at night. Spreading it out helps your body build and maintain muscle better than eating it all at once.