If you are middle-aged, you need to include protein in your daily diet. Middle age is associated with a natural decline in muscle mass, known as sarcopenia, which can be exacerbated by insufficient protein intake. There is a consequent increase in body fat. Having enough protein, along with resistance training and a healthy lifestyle, can help mitigate this loss and maintain muscle health. In fact, your protein timing could begin at breakfast. Research from University of Arkansas, Fayetteville shows that women who eat less than 25 grams of protein in the morning, and men who have less than 30 grams, will be in muscle-loss mode all day. Skip the croissant and coffee, and choose a protein-rich breakfast like Greek yoghurt with berries or scrambled eggs with vegetables. If you’re in a rush, opt for a protein smoothie.