The timing of protein intake in relation to exercise may be less important than once believed. Proponents suggest that eating a protein-containing meal 15 to 60 minutes post-workout is essential. In the past decade, however, these ideas have been called into question, as evidence has demonstrated that muscle protein synthesis is not as time sensitive in response to exercise challenge as once thought.

There are caveats, however. In particular, as muscles age, they become less responsive to large protein boluses – but not smaller ones – an effect that escalates as older adults often take on a pattern of eating less protein earlier in the day. Consuming more protein, equally distributed throughout the day over three or four meals, may maximize anabolic processes, especially for older adults. In this clip, Dr. Stuart Phillips discusses whether it is important to distribute protein intake equally throughout the day.