New research suggests that the timing of protein intake is more crucial for muscle growth and overall health than previously thought. Studies indicate the body can effectively utilize only 20-40 grams of protein per meal. Spreading protein intake evenly throughout the day, particularly emphasizing breakfast, can enhance muscle repair, boost metabolism, and improve insulin sensitivity, benefiting all age groups, especially older adults. This approach also supports weight management, challenging the older 'more protein is always better' mindset.