Protein After 40: How Much Men Actually Need
If you're over 40 and you've been told to just eat "enough" protein, you've been told the wrong thing. The number is higher than you think. In this Straight Sets episode, I break down what protein actually does, why anabolic resistance changes the game after 40, and the daily protein targets most middle-aged men are missing by a mile. You'll get a save-able framework, a sample day for a 200-pound man, and the grocery anchors that make hitting your number boring and automatic. 0:00 Cold Open 0:25 The Intermittent Fasting Mistake 1:10 What Protein Actually Is 2:00 Anabolic Resistance After 40 3:10 Three Things Changing After 40 5:00 The Wrong Number Most Men Are Eating 5:30 What You Can Skip 7:30 What Actually Works 9:30 The Numbers and Sample Day 10:55 Grocery Anchors 11:55 The Tracking Framework 12:45 One Thing This Week 13:25 Don't Fade Sample Day (Save This) For a 200-pound man. Target: 0.7 to 1.0g of protein per pound of body weight per day. Breakfast: 3-4 whole eggs + a cup of Greek yogurt or cottage cheese (40-50g) Lunch: 6 oz chicken, beef, or fish + any side (40-50g) Dinner: 6 oz chicken, beef, or fish + any side (40-50g) Gap-filler (if needed): 1 scoop whey isolate + 1 cup milk (30-35g) Grocery Anchors Eggs and dairy: eggs, Greek yogurt, cottage cheese Meat and fish: chicken breast or thighs, ground beef, steak, salmon, white fish, canned tuna Milk: whole or 2 percent (8g protein per cup) Shake: whey isolate (or isolate-concentrate blend if cost matters), simple ingredients, no added sugar Tracking Framework Track everything for 3-4 days. Don't change anything yet. Just see where you actually are. Compare your average daily protein to your target. The gap is your work. Close the gap with the smallest change possible. Then stop tracking once the habit is locked in. Mentioned in This Episode EP9 — Recovery After 40 (anabolic resistance reference) MyFitnessPal, Cronometer (tracking apps) Contact and Follow Questions or feedback: againstthefade.com Instagram, Threads, TikTok: @againstthefade X: @dontfadepodcast #proteinafter40, #menover40 #nutrition, #anabolicresistance, #sarcopenia, #healthyagingformen, #midlifefitness, #strengthtrainingover40, #againstthefade, #straightsets, #menshealth #health, #mensfitness
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