Research indicates that spreading protein intake evenly throughout the day is more effective than consuming most of it at dinner (which is common in American diets). Aim for 25-30 grams of protein at each meal. This product approach keeps muscle protein synthesis (the process of building new muscle) activated throughout the day, rather than just once. A study in the Journal of Nutrition found that older adults who evenly distributed their protein intake across three meals had 25% higher muscle protein synthesis rates compared to those who consumed the same amount of protein primarily at dinner. For vegetarians and vegans, combining different plant proteins ensures you get all essential amino acids. In our achievement-oriented culture, rest often gets shortchanged. However, for women over 50, recovery isn't optional-it's essential for muscle growth. During deep