🥩 Spread Your Protein Out
The nutrient most adults quietly under-eat as they get older.
Advertisement
🥩 THE BUILD
Standard Advice Undershoots What Aging Bodies Need
The general protein guideline most people know — about 0.8 grams per kilogram of body weight — was designed to prevent deficiency, not to protect muscle as you get older. Researchers studying older adults have consistently found that number falls short.
A study of older adults compared people meeting a higher target — roughly 1.0 to 1.2 grams per kilogram — against those who didn't, then tracked muscle mass and strength over time.
📊 The Number That Changes the Advice
🥩 Older adults who fell short of that higher protein target were about 2.4 times more likely to lose muscle mass and roughly 2.2 times more likely to lose strength than those who met it.
Advertisement
✅ How to Actually Use It
- Put a real protein source at every meal, not just dinner. Eggs or yogurt at breakfast, not just cereal or toast, closes a gap most people don't realize they have.
- Pair it with the movement that uses it. Protein does the most for muscle when the muscle is actually being challenged — even light resistance work counts.
- Don't chase a supplement first. Eggs, fish, chicken, beans, yogurt, and tofu get most people most of the way there without a shake.
👉 Try This Today
Look at what you had for breakfast this morning — if it didn't include eggs, yogurt, or another real protein source, add one tomorrow.