Protein timing: what actually matters after 55

1. Total daily protein intake matters far more than timing. The "window" is 4-6 hours, not 30 minutes. 2. Adults over 55 need more protein than younger adults to maintain muscle mass: 1.2-1.6g per kg of bodyweight daily. 3. Most people over 55 are eating 40-50% less protein than they need.

A 2013 meta-analysis by Schoenfeld, Aragon, and Krieger reviewed 23 studies on protein timing and muscle growth. Their conclusion: total daily protein intake predicted muscle gains. Timing did not (Journal of the International Society of Sports Nutrition, 2013). The practical window for post-exercise protein is somewhere between 4 and 6 hours. If you ate a proper meal 2 hours before training, you do not need to rush to eat the moment you finish.

Here is where it gets important for Sway's audience. After 55, your body becomes less efficient at using protein to build and maintain muscle. Researchers call this anabolic resistance. A 2013 position paper in the Journal of the American Medical Directors Association found that adults over 65 need approximately 1.2 to 1.6 grams of protein per kilogram of bodyweight per day to maintain muscle mass. The current UK recommended daily allowance of 0.8g per kg was set for preventing deficiency, not for maintaining strength (Bauer et al., JAMDA, 2013). Our nutritionist Emma explains: "Most of my clients over 55 are eating around 50-60 grams of protein a day. They need 80-100 grams. That gap is the difference between maintaining muscle and losing it."

It is not just how much protein you eat. It is how you spread it across the day. A 2014 study from the University of Texas found that distributing protein evenly across three meals (30g per meal) stimulated 25% more muscle protein synthesis than eating the same total amount concentrated in one meal (Mamerow et al., Journal of Nutrition, 2014). Most people eat very little protein at breakfast, moderate at lunch, and most at dinner. Flipping this pattern makes a measurable difference.

At Sway, your nutritionist and strength coach work from the same plan. Your nutritionist knows your training schedule. Your strength coach knows your dietary constraints. If your strength coach programmes heavy lower-body sessions on Tuesdays and Thursdays, your nutritionist ensures your protein intake on those days supports recovery. This is not complicated. It just requires coordination.

Track your protein intake for three days. Write down everything you eat and look up the protein content. Most people are surprised how low it is. A simple target: aim for 25-30 grams of protein at every meal. That is roughly a palm-sized portion of chicken, fish, or two eggs with Greek yogurt. --- References: Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition. 2013. Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people. JAMDA. 2013. Mamerow MM, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. Journal of Nutrition. 2014.