protein amount at first meal Dr. Lyon and other experts

Dr. Gabriel Lyon emphasizes the importance of consuming an adequate amount of protein in the first meal of the day to stimulate muscle protein synthesis. For this purpose, she recommends consuming between 30 to 50 grams of protein in the first meal, as it helps in maintaining muscle health, and preventing sarcopenia—a decrease in muscle mass and function common with aging [1 2 3].

For young, healthy individuals, the timing of the first meal may not be critical, but it becomes significant as they age. Elderly individuals or those with chronic conditions may require closer attention to protein intake, ensuring they consume larger amounts of high-quality protein to overcome anabolic resistance [4 5].

Additionally, Dr. Lyon suggests distributing protein intake effectively throughout the day to maximize muscle protein synthesis and maintain metabolic balance. This includes not only the first but also the last meal of the day, which should ideally contain similar amounts of protein to support overnight muscle recovery [5 1].