Estimated Functional Tissue
Optimized for muscle preservation and recovery.
Assuming 4 servings per day to hit the leucine threshold.
Aim for 2.5g - 3g of Leucine per meal (roughly 30-40g of high-quality protein) to "trigger" Muscle Protein Synthesis (MPS).
Spreading protein evenly across 3-5 meals is superior to one large protein-heavy meal for lean mass retention as we age.
Protein is the building block, but resistance training is the stimulus. Hit your targets especially hard on training days.
"Muscle is the currency of longevity." As we enter our later decades, our ability to process protein (anabolic resistance) increases, making these higher targets critical for maintaining physical independence.