Protein and Muscle Health – Your Foundation for Strength and Longevity

Muscle is your body’s engine, helping you move, lift, and stay independent as you age. Protein is the critical nutrient that fuels muscle repair, maintenance, and growth. Whether you’re a seasoned athlete or simply want to stay strong, getting enough protein is key.

Muscles go through constant cycles of breakdown and rebuilding. Eating enough protein ensures that the rebuilding process (muscle protein synthesis) stays ahead of breakdown. Combined with resistance training, sufficient protein intake helps you maintain muscle mass even into your later years, preventing sarcopenia (age-related muscle loss).

Recommended intake: For optimal muscle health, aim for 0.8–1.0 grams of protein per pound of lean body mass (LBM) daily. Distribute protein throughout the day (20–40 g per meal) to maximize muscle protein synthesis.

Top muscle-building protein sources: Chicken, turkey, eggs, Greek yogurt, fish, tofu, and protein powders (whey, casein, or plant-based).

Bottom line: Muscles don’t just make you look strong—they support healthy aging. Prioritize protein daily to preserve strength and mobility for life.

Need some help building back strength and muscle? Let us give you a boost with high quality experienced Coaches who care! Reach out at our contact page today!