No matter who you are, by the time you’re in your 30s, your body starts to lose muscle mass. What can we do about it?

Registered dietitian and nutrition expert Susan Mitchell, Ph.D., RD, FAND, offers two big suggestions for maintaining your muscle mass. She explains how the timing of your protein is just as important as how much you consume.

Get her tips for spreading your protein consumption throughout the day, including several non-meat sources of protein.

Plus, find out how to know what kinds of protein powders, which can be quite expensive and confusing, you should get and the unexpected ways you can work protein powder into your daily diet.

For more nutrition tips, including her regular podcasts and blogs, visit http://susanmitchell.org/ and Dr. Mitchell’s Growing Bolder channel.