Protein

Most people chase a daily protein number and miss the real driver of muscle retention and growth: per-meal distribution. Aim for 0.4 g/kg protein per meal (about 25–40 g for most) 3–5 times per day, with 2–3 g leucine per meal. This hits the “MPS threshold” (muscle protein synthesis), gives you a solid 3–4 hour anabolic window, and reduces cravings by stabilizing appetite hormones.

How to implement:

•Aim for 25-40 g protein per meal, 3–5 meals/day

•Choose leucine-rich sources: dairy (whey, Greek yogurt, cottage cheese), eggs, meat, fish, soy

•Plant-based? Bump the total a bit and combine sources (tofu + edamame, lentils + quinoa, soy yogurt + protein granola)

Examples:

•Breakfast: 2 whole eggs + 200 g Greek yogurt + berries (~35 g)

•Lunch: 5–6 oz chicken/thighs + rice + veg (~40 g)

•Snack: Cottage cheese cup + fruit or jerky + apple (~25–30 g)

•Dinner: Firm tofu stir-fry (250 g) + edamame (~35–40 g)

Side Note:

•Older lifters: aim closer to 0.5 g/kg per meal

•Keep daily protein around 1.6–2.2 g/kg and distribute it