Four-time NBA MVP, two-time Olympic gold medal winner, and three-time NBA champion Lebron James knows he'll have the most energy and the best muscle strength if he spreads out his protein consumption over the course of the whole day.

A typical breakfast for him includes egg whites and smoked salmon. Lunch might be whole-wheat pasta and salmon with veggies. Before a game, he might eat a peanut butter and jelly sandwich. At halftime, it’s almond butter and apple, and after the game a protein shake.

You can learn a valuable lesson from LeBron's nutritional regimen, especially as you get older.

A new study from the School of Sport, Exercise, and Rehabilitation Sciences at the University of Birmingham found that a good way to preserve muscle mass as you age is not just to make sure you get enough protein, but to make sure you get a good dose of high-quality protein at breakfast and lunch.

The recommended daily intake is around 69 to 81 grams a day for a healthy, older, 150-pound woman; 81 to 98 grams for a 180-pound man.

Not only will this high-protein diet help you retain muscle mass and tone, but according to another study in the Journal of Gerontology, seniors who eat the most protein are 30% less likely to become functionally impaired than those who eat the least.

Ditch that frozen waffle for an egg white omelet with lox and 100% whole-grain toast, and switch your lunchtime drive-thru for broiled chicken breast on a bed of quinoa.

That will help you avoid declining energy and shrinking muscle tone as you age.