Pills are perfectly fine -- just make sure to read the ingredients to make sure they aren't adding other things to it. I use powder because I find it easier to just add to coffee, water etc then downing more pills. Just stay away from gummies :-)

@Vicky Hopper I was just thinking about going to Long Center to start swimming again

@Claire Machado a problem that many of us have -- it's just too simple to say "make it an appointment" and I know it sounds contrite. Motivation doesn't last (mine motivation happens at the most inconvenient times -- like right now I feel motivated to go swim but the pool is closed on Sunday -- how convenient LOL). It needs to just be something you do, say MWF at 6 PM. It's part of the day.

@Cindy Burger lol. I have a sign like that too

@LinLee Herd you’re reading the book correctly. The daily threshold is the main event. If you’re crossing the leucine threshold at each of three meals and picking up protein in snacks, you’re doing the thing that matters most. That’s the foundation. The bedtime piece is a refinement, not a requirement. There is some research suggesting that a protein serving before sleep can support overnight muscle protein synthesis, and that’s where the idea comes from. But the evidence is strongest in studies of younger men and older men, and I’m not certain how well it carries over to women your age. I’d treat it as a possible small edge, not a gap you need to worry about. If you want to try it, the practical version is easy. A serving of Greek yogurt, cottage cheese, or a casein-based shake in the hour or two before bed. Dairy works well here because casein digests slowly. You don’t need to hit a full leucine threshold at that serving. Think of it as a bonus, not a fourth meal you have to get right. On how much you lose by missing it, I can’t give you a number, and I’d be wary of anyone who does. What I can say is that a person who hits protein and leucine targets across the day and trains with resistance consistently will get most of the benefit. Training is what tells your body to build muscle. Protein supplies the material. Timing around bed is a small adjustment on top of both. At 5'7" and 130 pounds, you also have less margin for under-eating protein than someone carrying more body weight, so keeping your daily total solid matters more than the clock. If a bedtime snack fits your evening and sits fine with you, add it. If it disrupts your sleep or you forget half the time, skip it and don’t lose a minute over it. One last thing. If you have any kidney issues or other medical conditions, run protein changes past your doctor first. Keep us posted on how it goes.

@JoAnna Ramirez Ugh

@LinLee Herd either works :-)