Reclaim Your Vitality After 40

The general recommendation is 0.8g per kilogram of body weight for sedentary individuals. However, if you're exercising regularly (which you should be), aim for 1.2–2.0g per kilogram. For a 80kg man doing resistance training, that's 96–160g daily. Start at 1.6g/kg and adjust based on your goals and recovery.

Whole foods should always be your foundation. However, certain supplements—like whey protein, creatine, and vitamin D—are cost-effective ways to fill gaps. Protein powder is convenient for post-workout shakes when you can't eat a meal. Creatine has solid research backing muscle and cognitive benefits. Vitamin D is essential, especially if you live in northern climates or spend limited time outdoors.

Yes, especially if you're new to training or returning after a break. This "body recomposition" works best when you maintain a slight calorie deficit (300–500 below maintenance) while eating adequate protein (1.6–2.2g/kg) and lifting heavy. Prioritize strength gains in the gym, and the fat loss will follow. For most men over 25, this takes 8–12 weeks to become noticeable.

Track three metrics: body weight (weekly average), strength in the gym (lift heavier or more reps), and how you feel (energy, recovery, mood). Take progress photos every 4 weeks. Weight alone is misleading because muscle weighs more than fat. If you're gaining strength, feeling energized, and seeing visual changes, your plan is working—regardless of scale movement.

Meal timing matters less than total daily intake. That said, eating protein and carbs around your workout (within 2 hours before or after) optimizes performance and recovery. A post-workout meal with 20–40g protein and 40–80g carbs is ideal. More importantly, spread protein intake throughout the day: 25–40g per meal, 3–4 times daily, stimulates muscle protein synthesis better than one large meal.