·S1 E13

Protein After 40: How Much Do Men Actually Need

May 26

13 mins

Episode Description

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, and the rules changed when you crossed 40.

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. 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.

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