Preferably, protein should be consumed within an hour after exercise. Additional studies indicate that getting 25 grams to 30 grams of high-quality protein, such as whey protein, at each meal can maximize muscle protein synthesis, which over time, may help preserve skeletal muscle mass as we age.
Weight maintenance depends on calories out equaling calories in. Weight loss requires that calories out exceed calories in. But one needs to also “eat smarter and better” to achieve a healthy weight.