Learning how to maximize skeletal muscle means looking younger for longer and optimizing your overall health and vitality. In this article you will also learn why Intermittent Fasting can cause you to lose skeletal muscle. If you have further questions and you would like to learn how a custom nutrition plan can help you preserve your skeletal muscle, schedule a free consultation with Robert Ferguson, or talk to the person who recommended this article/blog.

Maintaining and building skeletal muscle is crucial not just for athletes but for everyone, especially as we age. Skeletal muscle plays a central role in our metabolism, strength, and overall vitality. Among the body’s many cellular signaling pathways, the mTOR (mechanistic target of rapamycin) pathway is paramount for regulating muscle growth and repair. mTOR serves as a biological switch, essentially signaling the body to synthesize new muscle proteins. But this switch needs the right nutrients and timing to turn on effectively. Protein—especially protein rich in the amino acid leucine—is critical to activating mTOR, making breakfast a crucial meal for muscle health, especially for those over 40.

Understanding mTOR and Its Role in Muscle Protein Synthesis

mTOR is a protein kinase that plays a critical role in cellular growth, especially in the growth of skeletal muscle. When mTOR is activated, it triggers muscle protein synthesis (MPS), a process through which the body creates new muscle proteins to replace those broken-down during activities, stress, or even regular cellular turnover. However, the pathway doesn’t activate on its own; it requires specific nutrients—most notably leucine, an essential amino acid found abundantly in high-quality protein sources to include and are not limited to eggs, steak, pork chops, tuna, chicken, low-fat ricotta, firm tofu, canned navy beans, skim milk, squash and pumpkin seeds to name a few.

Professor Don Layman, a leading researcher in the field, emphasizes the importance of leucine in stimulating mTOR and initiating muscle protein synthesis. According to his research, a minimum intake of 2-3 grams of leucine, often achievable with at least 30 grams of high-quality protein, is necessary to effectively “turn on” mTOR for muscle growth and maintenance. This amount of protein and leucine intake is particularly vital in the morning after an overnight fast when muscle tissue is more susceptible to breakdown.

The Power of Protein in the Morning

Eating a protein-rich meal in the morning that includes enough leucine is essential to stimulate mTOR and protect skeletal muscle. This meal counteracts the natural muscle breakdown that occurs during sleep, as the body relies on available amino acids for repair. When you eat enough protein in the morning, you effectively “switch on” mTOR, signaling the body to prioritize muscle maintenance and repair, reducing the risk of muscle loss.

Several studies suggest that without adequate morning protein, muscle protein synthesis is delayed or reduced, leading to increased risk of muscle breakdown. For women over 40, this is particularly concerning. As we age, we naturally experience a decline in mTOR activity and a condition known as anabolic resistance, which makes it harder to build and retain muscle. If protein intake is delayed until later in the day—such as in Intermittent Fasting routines—mTOR activation and muscle synthesis can be compromised, increasing the likelihood of muscle atrophy over time.

Loss of Skeletal Muscle Accelerates Aging and Slows Metabolism

Loss of skeletal muscle not only impacts strength but also accelerates aging and slows metabolism. Muscle is a metabolically active tissue, meaning it burns calories even at rest. With less skeletal muscle, the body’s resting energy expenditure decreases, leading to a slower metabolism. Over time, this can contribute to fat gain and a lower overall calorie burn, increasing the risk of metabolic-related issues, such as insulin resistance. Moreover, muscle loss is often associated with decreased mobility, increased frailty, and a higher risk of chronic disease as we age. By focusing on maintaining muscle, especially through early mTOR activation in the morning, we can help protect against the accelerated aging effects of muscle loss and promote long-term metabolic health.

Why Intermittent Fasting Can Compromise Muscle Health

Intermittent Fasting (IF) has become popular for weight management and metabolic health. However, for muscle retention and growth, it’s not ideal, especially for women over 40 who are more vulnerable to muscle loss due to hormonal changes and anabolic resistance. IF often involves skipping breakfast, meaning there’s a prolonged fasting window that delays mTOR activation until the first meal is consumed later in the day.

This delay has a significant impact on muscle health. By postponing the activation of mTOR and the muscle protein synthesis it initiates, the body spends more time in a catabolic state, where muscle is broken down to meet metabolic demands. For women over 40, this can lead to an accelerated loss of skeletal muscle over time, impacting not just strength and muscle tone but also metabolic rate and overall energy levels.

Practical Steps: How to Activate mTOR Effectively

For optimal muscle health, the morning meal should contain at least 30 grams of high-quality protein, which supplies around 2-3 grams of leucine—enough to activate mTOR and trigger muscle protein synthesis. This morning dose of protein-rich foods like eggs, Greek yogurt, cottage cheese, or a high-quality protein shake can make all the difference in preserving and building muscle mass.

Protein needs to be prioritized throughout the day but starting strong with a morning meal ensures that mTOR activation is not delayed, setting a beneficial foundation for muscle growth and metabolic health.

Conclusion: Prioritize Protein in the Morning for Muscle Health

Maintaining skeletal muscle is critical for long-term health, and mTOR is at the center of this process. As Professor Don Layman has shown, adequate protein intake—particularly a protein-rich breakfast—ensures that mTOR is effectively activated, allowing muscle protein synthesis to begin and counteracting the muscle breakdown that naturally occurs overnight. Intermittent Fasting may have its place, but it’s not ideal for those looking to optimize muscle health, especially women over 40. Emphasizing protein early in the day can help to protect against age-related muscle loss, support metabolism, and maintain a higher quality of life as we age.

References

1. Drummond, M. J., & Rasmussen, B. B. (2008). Leucine-enriched nutrients and the regulation of mTOR signaling and human skeletal muscle protein synthesis. Current Opinion in Clinical Nutrition and Metabolic Care, 11(3), 222-226.
2. Layman, D. K., & Rodriguez, N. R. (2009). Protein quantity and quality at levels above the RDA improves adult weight loss. Journal of the American College of Nutrition, 28(4), 375S-384S.
3. Luger, M., Holstein, B., Schindler, K., Kruschitz, R., Prager, G., Ludvik, B., & Schindler, K. (2013). Effects of protein supplementation on muscle mass, strength, and aerobic capacity in older women and men: a systematic review. Journal of the American Geriatrics Society, 61(8), 1398-1403.
4. Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15(1), 10.

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Robert Ferguson is a California- and Florida-based single father of two daughters, nutritionist, researcher, best-selling author, speaker, podcast and television host, health advisor, NAACP Image Award Nominee, creator of the Diet Free Life methodology, Chief Nutrition Officer for iCoura Health, and he serves on the Presidential Task Force on Obesity for the National Medical Association. You can e-mail Robert at robert@dietfreelife.com.