Why You Need More Protein After 50

How much protein do you actually need to build and maintain muscle after 50? As we get older, our muscles can become less responsive to the muscle-building effects of protein—a phenomenon known as anabolic resistance. That doesn't mean you can't build muscle after 50. It means protein intake, protein quality, how much you eat at each meal, and how you distribute it throughout the day become increasingly important. In this episode, I break down the current protein recommendations for adults who resistance train, explain why the old “20 grams per meal” advice may not be enough for everyone, and show you how I personally structure my protein intake at 56. We’ll cover: • How much protein you need per day • How much protein to aim for at each meal • Why roughly 0.4 g/kg (about 0.18 g/lb) per meal can be a useful target • Why spreading protein across multiple meals matters • Protein quality and leucine • How anabolic resistance affects muscle protein synthesis • How I personally distribute protein across five meals • Where protein powder can fit when whole-food protein isn't convenient The goal isn't to obsess over protein. It's to make sure you're giving your body enough of what it needs to continue building and maintaining muscle as you get older. FREE AJUN 3Cs FRAMEWORK If you're committed to training smarter and building a body that lasts, I've created a free guide called the AJUN 3Cs Framework. It's built on the same principles I've used to become the best version of myself at 56, and it's the foundation behind everything I teach here. 👉 Get the free AJUN 3Cs Framework: https://ajun3cs.carrd.co/ PROTEIN POWDERS & CREATINE I PERSONALLY USE I've added the protein powders and creatine I personally use to the AJUN Amazon store: Optimum Nutrition Gold Standard 100% Whey: https://amzn.to/4hoWq0J Limitless Pharma Pure Whey Isolate: https://amzn.to/4cnXqz2 Lean Fit Pure Creatine for Strength, Power & Performance: https://amzn.to/4gGpm28 As an Amazon Associate I earn from qualifying purchases. If you purchase through these links, I may earn a commission at no additional cost to you. Protein powder isn't necessary to build muscle. It's simply a convenient way to help meet your daily protein target when getting enough protein from whole foods isn't practical. TIMESTAMPS 00:00 How Much Protein Do You Really Need After 50? 00:53 YOUR MUSCLES DON'T RESPOND THE SAME WAY 02:08 HOW MUCH PROTEIN DO YOU ACTUALLY NEED? 03:37 WHAT ABOUT 1 GRAM PER POUND? 04:50 DON'T EAT ALL YOUR PROTEIN AT DINNER 06:37 PROTEIN DOESN'T REPLACE TRAINING 07:37 WHAT I ACTUALLY DO AT 56 08:31 THE TAKEAWAY SUBSCRIBE If you're committed to getting stronger, building muscle and maintaining a capable body after 50, subscribe to Age Is Just a Number (AJUN) for practical, evidence-informed strategies for training and ageing well. #ProteinAfter50 #BuildMuscleAfter50 #FitnessOver50