Protein timing: what actually matters as you get older

1. Total daily protein intake matters far more than timing. The practical post-exercise window is several hours, not 30 minutes. 2. As we age, the body becomes less efficient at using protein, so older adults need more, roughly 1.2 to 1.6g per kilogram of bodyweight a day, to hold on to muscle. 3. How you distribute protein across your meals changes how much muscle you actually build.

A 2013 meta-analysis by Schoenfeld, Aragon and Krieger reviewed 23 studies on protein timing and muscle growth. Their conclusion was clear: total daily protein intake predicted muscle gains, and timing did not (Schoenfeld et al., 2013). The practical window for post-exercise protein is somewhere between four and six hours. If you ate a proper meal a couple of hours before training, there is no need to rush a shake the moment you rack the weights.

Here is where it becomes genuinely important. With age, the body grows less efficient at turning dietary protein into muscle. Researchers call this anabolic resistance. The same plate of food simply does less than it used to, so the total has to go up to stand still. A 2013 position paper in the Journal of the American Medical Directors Association found that older adults 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 to prevent deficiency, not to preserve strength (Bauer et al., 2013). In practice, many people eating what they consider a healthy diet land at around 50 to 60 grams a day when they would do far better at 80 to 100. That gap is often the difference between holding muscle and quietly losing it.

It is not only how much protein you eat. It is how you spread it. A 2014 study from the University of Texas found that distributing protein evenly across three meals, around 30g each, stimulated 25% more muscle protein synthesis than eating the same total amount concentrated in one meal (Mamerow et al., 2014). Most people do the opposite: toast or cereal at breakfast, something light at lunch, then the bulk of their protein at dinner. Rebalancing those meals makes a measurable difference without eating any more overall.

Sway gives you one dedicated coach, qualified in both Pilates and Strength, who works with you in your home across London or live online. Because that coach knows your training week, the nutrition conversation is grounded in what your body is actually being asked to do, rather than a generic sheet pinned to the fridge. Your coach will not pretend to be a dietitian. Where you need genuine clinical nutrition support, Sway can introduce you to a trusted independent specialist through its vetted referral network. These are not Sway staff; they are people your coach knows and trusts, brought in when your needs go beyond sensible, evidence-led guidance.

Track your protein for three days. Write down everything you eat and look up the protein content. Most people are surprised how low the real number is. A simple target: aim for 25 to 30 grams of protein at every meal. That is roughly a palm-sized portion of chicken or fish, or two eggs with Greek yoghurt. Spread it across the day rather than saving it all for the evening. If you would like guidance that fits your training and your life, Sway offers a free initial assessment, online or in your home in London.

1. 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. 2. Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people. JAMDA. 2013. 3. Mamerow MM, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. Journal of Nutrition. 2014.