The Best Time to Eat Protein After 50

I think by now you get that protein matters.

You probably also know that strength training is how you'll get your body looking, feeling, and functioning its best into your 90s and beyond.

But do you know how much of a role nutrient timing plays in trading fat for muscle?

When you eat can matter almost as much as what you eat.

As we get older, and esp after menopause, our muscles become less responsive to the signals that tell them to grow and repair. This is called anabolic resistance, and it's one of the reasons maintaining muscle becomes so damn hard as we get older. The good news is that there's plenty you can do about it!

Top 6 Nutrient Timing Tips for Women Over 40

1. Start your day with protein. After an overnight fast, your body wakes up in a catabolic state – breaking down more than it's building. Getting a nice bolus of protein within an hour of waking up helps flip the switch back toward muscle building. For women dealing with anabolic resistance, this first big protein drop of the day is an important opportunity to promote muscle growth and healthy aging.
2. Each meal should hit the "leucine threshold." Leucine is a special amino acid that basically turns on muscle protein synthesis. Without hitting the threshold (about 2-3g of leucine per meal), muscle building is compromised. For most women, this means eating about 30g high-quality protein per meal. Foods like whey protein, Greek yogurt, eggs, poultry, fish, and lean meats are great options.
3. Don't save all your protein for dinner. Your muscles respond best when protein is spread evenly throughout the day. Shoot for 30-40 grams of protein at each meal, instead of a massive protein dump at 8pm.
4. Don't work out fasted. Showing up to your workout under-fueled is a bad idea. Carbs are our body's preferred source of energy for high-intensity workouts like strength training. Going in fueled = better workout = stronger stimulus for muscle growth. Think snacks like fruit, dried fruit, toast, or granola, ideally paired with some protein.
5. Avoid high-fat meals before training. Fat slows gastric emptying and digestion. When eaten shortly before a workout, it can delay the delivery of the protein and carbs your muscles could be using for fuel and recovery. It may also make you feel sluggish, bloated, or just uncomfortable during your workout.
6. Post-workout protein matters more as we age. Because of anabolic resistance, older muscle requires a stronger signal to stimulate muscle protein synthesis. Getting a good amount of high-quality protein within 30 minutes of training, when muscles are most sensitive to nutrients, can help maximize the benefits of your workout.

If you're already prioritizing protein and strength training, good for you! You're most of the way there. Your next lever to pull could be nutrient timing.

I cover all of this (and much more!) in this short YouTube video – check it out.

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