Breakfast needs protein

It seems you need to spread your protein's though the day to boost your muscles best. Research published in the Journal of Nutrition showed that when protein foods were eaten throughout the day, rather than what is more usual - mostly at night - that was better for muscle.

That means especially having a good protein food at breakfast as well as lunch and dinner. Animal proteins are especially well utilised for muscle so think of having egg, cheese, bacon or similar. for non-meat eaters a good serve of nuts, or plenty of yoghurt along with your fruit will do the trick. Get more ideas in the Eat to Cheat Ageing.