8/13/26: Why Timing Your Protein Matters More Than You Think

Most people think protein is just about hitting a number — 100 grams, 150 grams, whatever your app tells you. But if you're over 40, *when* you eat that protein might matter almost as much as how much. Let me explain why.Here's something most people don't know: your body can only use so much protein at once to build and repair muscle. Research suggests there's a ceiling — somewhere around 30 to 40 grams per meal — where muscle protein synthesis maxes out. Eat way more than that in one sitting, and the extra doesn't just pile onto muscle-building. So if you're eating one huge protein-loaded dinner and skipping it the rest of the day, you're leaving a lot on the table.Here's where it gets more important as we age. There's a phenomenon called anabolic resistance — basically, older muscle doesn't respond to protein as efficiently as younger muscle. That means the same 20 grams that triggered a strong response at 25 might not do much at 65. The fix isn't complicated: slightly larger protein servings, spread more evenly across the day.In practice, this looks like three things. First — breakfast. Most people's most protein-poor meal. A couple eggs won't cut it if you're trying to hit that per-meal threshold. Second — post-exercise. Your muscles are primed to use protein efficiently in that window after training. Third — before bed. A slower-digesting protein source overnight can help offset the natural muscle breakdown that happens while you sleep.Why do I care about this as a neuromotor trainer and not just a nutrition coach? Because muscle loss — sarcopenia — isn't just a cosmetic issue. It's directly tied to balance, fall risk, and functional independence as we age. Every client I work with on neuromotor rehab benefits from having the raw materials — protein — to actually build back what we're training.So here's your takeaway: stop thinking about protein as one number for the day. Think about a palm-sized portion, at every meal. That's the shift that actually moves the needle