Why Protein Is the Most Important Macro (Especially After 40)

Protein isn't just for bodybuilders. It's the foundation of every successful physique transformation, and it becomes even more critical as you age.

After 40, your body's ability to synthesize muscle protein decreases. This means you need MORE protein to get the same muscle-building signal — not less.

Here's what the research shows:
- Aim for 1.6–2.2g per kg of bodyweight per day
- Spread it across 3-4 meals for optimal absorption
- Prioritise whole food sources: eggs, chicken, fish, Greek yoghurt

The practical upshot: if you weigh 80kg, you're targeting 128–176g of protein daily. That's significant, and it requires planning.

The good news? Once you nail your protein, everything else becomes easier. You feel fuller, you preserve muscle while losing fat, and your energy levels improve dramatically.

Start there. Everything else is secondary.