In everyday life, we often hear: Eat more protein to get stronger. While this is true, it is not enough on its own. According to new findings from scientists at the University of Birmingham in the UK, the timing of protein intake plays a crucial role. This is especially important for older adults who naturally lose muscle mass.

What are proteins and why are they so important?

Proteins (sometimes referred to as "proteins") are the building blocks of our bodies. Just like a wall cannot stand without bricks, the body cannot function without proteins. They make up muscles, skin, hair, internal organs, and even the immune system needs proteins to protect you from disease.

But here's the catch!

When we are young, the body easily builds muscles if we consume enough proteins. However, after the age of 50, this ability starts to decrease. According to some data, the body can start losing about 1% of muscle mass per year after the age of 60. By the age of 80, this could mean losing up to a third of muscle mass if no action is taken.

This is called sarcopenia. It is the age-related loss of muscles and strength. And yes, this can happen even if we are not physically active every day.

What does science say?

Researchers from the University of Birmingham decided to explore this further. They included 120 participants in their study - from young individuals with an average age of 23; to older individuals with an average age of 77. They had to meticulously record what they ate, when they ate, and how the food was prepared for three days. They even had to note who produced the food. This was quite an effort, but it resulted in one of the most comprehensive studies on dietary habits and proteins in different age groups.

And what did they find?

The oldest group, around 77 years old, consumed enough proteins throughout the day, but most of them only consumed a substantial amount during lunch, and often from lower-quality sources. This means they ate a lot of pasta, little meat, eggs, or dairy products, but not the kind that would effectively support muscles. The younger participants evenly distributed protein intake throughout the day. They had eggs, milk, cheese for breakfast, followed by meat or fish later on, and something light but protein-rich toward evening.

Why is it important when you eat proteins?

The body can build muscles only when it receives enough proteins and when the timing allows it. In youth, an average meal is sufficient to start building muscles. But older adults need more, up to 40 grams of protein per meal, to achieve the same effect as young individuals consuming 20 grams.

For example:

• One egg contains around 12 grams of protein.
  
  
• A glass of milk has 8 grams.
  
  
• 100 g of chicken meat has around 30 grams.

So, to reach 40 grams, you really need to be mindful of what you eat. And most importantly - do not wait until lunch!

Breakfast - the biggest missed opportunity

According to a 2022 study published in the Journal of Nutrition, 70% of older individuals around the world consume insufficient protein in the morning. Most settle for jam and bread, maybe with coffee and milk. But that's not enough. If you added cottage cheese, an egg, or at least Greek yogurt, you would already make a significant step forward.

Nutritionists recommend cooking oatmeal with milk, adding hemp flour (which is rich in protein), an egg, and half a banana every morning. You will feel stronger. This applies to both young and older individuals.

Lunch and dinner - how to balance them?

Lunch should be the main source of proteins - but you should still be cautious. Too much bread, pasta, and potatoes can disrupt the balance. Instead, add fish, chicken, legumes, or quality cheese. One serving of lentils (200 g) can contain over 20 grams of proteins. Lentils are excellent for the gut and also lower cholesterol.

Do not overindulge in protein for dinner: too much protein in the evening can disrupt sleep. But a small protein snack, such as cottage cheese, almond milk, or a piece of cheese, is an excellent way to end the day.

What do the recommendations say?

According to the European Food Safety Agency, an adult should consume at least 0.83 g of protein per kilogram of body weight daily. This means a 70 kg person should consume around 58 grams of protein per day. However, many experts believe this is insufficient for older adults. A study from 2021 showed that older adults may need up to 1.2 g of protein per kilogram - which means at least 84 grams of protein per day for the same person.

And most importantly: these grams should be distributed throughout the day, not all at once.

Common sense and modern science - hand in hand

People used to know that a good breakfast was essential. Farmers wouldn't go plow without a hearty porridge, eggs, and milk. Nowadays, instead of breakfast, we rush to the store for coffee and a croissant. It is time to return to more thoughtful eating habits.

Lastly, a practical tip:
Try to record when and how much protein you consume throughout the week. You will be surprised at how monotonous and poorly timed your eating habits are. And this is not your fault - quick-paced lifestyles have taught us this. With a few simple changes (an extra egg for breakfast, legumes instead of bread for lunch, a glass of milk instead of a sugary drink), you can do a lot for your strength and vitality.

In simple terms: it's not just about how much, but when. If you want to maintain muscles, strength, and independence even after the age of 70, pay attention to the timing of protein intake. Research clearly shows: the proper distribution of proteins among daily meals is key to vitality.