A McGill University study has found that seniors who evenly distribute their protein intake throughout the day are three times stronger than those who eat most of their protein in one meal.  Tracking the dietary and physical habits of 1,700 seniors aged between 67 and 84 over three years, researchers conducted physical tests on participants to analyze results.  Researchers found that most protein consumption occurred during dinner, while their breakfasts contained the least amount of protein.  The study revealed that those who evenly balanced their protein consumption throughout the day had increased levels of muscle strength. In Canada, 15-30 grams of protein per meal is the recommended guideline; this study found that only a small percentage of their sample reached the 30-gram threshold.  Women with balanced protein intake averaged 18g at breakfast, 23g at lunch, and 23g at dinner, while men averaged 21g, 29g, and 30g, respectively.  Women who had a more uneven distribution consumed as little as 8 grams of protein at breakfast, 21 at lunch, and 30 at dinner. Men with an uneven protein intake distribution consumed approximately 11 grams of protein at breakfast, 20 at lunch, and 41 at dinner.  Factors such as gender played a major role in analyzing physical function, with most protein-related mobility benefits appearing in men.    The study found that reaching a balanced protein intake didn't necessarily affect their rate of physical decline, as the strength of each sample began to decrease over time.  Researchers observed that the seniors' physical performance declined notably throughout the study, seeing a 20% drop in muscle strength in men and an 18.2% drop in women. The study concluded that even and consistent protein intake could help maintain muscle strength for longer, highlighting the importance of a healthy, protein-dense diet.