Protein: An essential ingredient : How much, When?

The gov. recommends 56g protein daily. But for men over 40, that's metabolic suicide. Here's why (and how to fix it):

After 40, your body experiences "anabolic resistance". Making you less efficient at using protein

to build muscle. Leaving you caught in a dangerous cycle:

1. You lose 3-5% muscle mass per decade

2. Slowing metabolism by 2-4% per decade

3. Less muscle = fewer calories burned

4. Fewer calories burned = easier fat gain

The craziest part? The government's rec hasn't changed since 1968. And was designed to prevent deficiencies in teens. Not optimize health for high performers. Here's what happens when you eat enough protein:

Your body burns calories automatically. Protein burns 30% of its cals during digestion. Carbs: 10%. Fats: 0-5%. Translation: 200g protein = 240 cals burned for free. And you keep your muscle during weight loss.

For instance, Look at the two studies below that shows impact of Low Vs High protein and body composition reaction during weight loss:

- Low protein: Lost 4lbs muscle + 11lbs fat

- High protein: Lost 0lbs muscle + 15lbs fat

Same weight loss. Completely different body composition.

Your hunger disappears. High-protein breakfast controls hunger for 24 hrs. So you can lose weight with less willpower. Your energy stays stable. No more 3pm crashes. Protein keeps your blood sugar steady all day. So how much do you actually need?

For fat loss: 1g per pound of GOAL weight. Want to weigh 180lbs? Eat 180g protein daily.

Here's how to eat like a high performer:

1. Start strong

50g protein before 10am:

→ 3-egg omelet + 4oz ground turkey

→ 3 scoops whey + frozen fruit

→ 2 cups Greek yogurt + berries

Lock in 40-50g protein.

Then build the rest of your meal around it.

2. Preparation around Protein

Pick your strategy:

→ Grill proteins Sunday (chicken, beef, fish)

→ Cook 2x at dinner for next day's lunch

→ Bulk cook: big stir-fries or sheet pan meals

3. Prioritize leucine-rich sources

After 40, you need more leucine, An amino acid that triggers muscle building.

Best sources: Chicken, fish, eggs, dairy (animal protein)

Quality bars work too: look for a 2:1 ratio of whey protein to other macros

Your body isn't broken. It's just following 1968 instructions in a 2024 world.

Protein isn't just about looking better, It's about feeding your longevity organ: Muscle Mass.