Lean Mass Preservation (40+)
As we age, sarcopenia (muscle loss) becomes a significant risk to longevity. For athletes over 40, preserving lean mass while managing body fat requires a specific combination of high-protein intake and resistance training. This protocol focuses on the nutritional and stimulus requirements to maintain a "functional" body composition into the marginal decade.
Expected Outcome
Significant reduction in lean mass loss during caloric deficit
How to Do It
Target 1.8g - 2.2g protein per kg of body weight
High protein intake is critical for muscle protein synthesis, especially when aging or in a caloric deficit.
DailyResistance training 3x per week
Focus on compound movements (squats, deadlifts, presses) to provide the necessary stimulus for muscle retention.
WeeklyPrioritize protein at every meal (30g+)
Distributing protein evenly across the day maximizes the "leucine trigger" for muscle building.
Per mealSleep 7-9 hours for recovery
Muscle repair and hormonal regulation (growth hormone, testosterone) happen primarily during deep sleep.
NightlyResearch Evidence
This protocol is based on 2 peer-reviewed studies. Click any link to verify the research on PubMed.
Increased protein intake reduces lean body mass loss during weight loss in athletes
Mettler S, et al. • Medicine & Science in Sports & Exercise (2010)
Key Finding: 2.3g/kg protein was significantly superior to 1.0g/kg for maintaining lean body mass during weight loss.
A systematic review of dietary protein during caloric restriction in resistance trained lean athletes
Helms ER, et al. • International Journal of Sport Nutrition and Exercise Metabolism (2014)
Key Finding: Protein intake of 2.3-3.1g/kg of lean body mass is optimal for muscle preservation.
Implementation Tools & Resources
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