The Simple Protein Hack That Stopped My Muscle Loss at 46
Welcome to issue #001 of the MIDLIFE PRIME. Each week, I send one empowering essay to help you take action, build muscle, eat better and get healthy.
Over the last few years, society has gone protein mad.
We’re bombarded with messages that we should be eating more protein. But what does that look like in the real world? …and does anyone actually take action?
The more I talk to friends and family, the more I realise that most of us midlifers are missing this crucial piece of the puzzle.
Maybe you’re already focusing on eating enough protein overall, but are you ignoring when and how we distribute that protein throughout the day? Here’s a few things I’m trying and seeing…
What I'm Optimising
Right now, I'm obsessing over protein distribution - specifically getting a minimum of 30g of quality protein at every single meal.
Most of the people I talk to are eating like teenagers - 10g at breakfast (cereal), 15g at lunch (sandwich), and maybe 30-40g at dinner. I learned this pattern slowly robs me of muscle.
Sound simple, but I believe it’s working… giving my muscles the raw materials they need throughout the day.
What I'm Learning
Muscle protein synthesis stays elevated - Instead of a big spike after dinner, I'm triggering muscle building multiple times per day. (see the research below). My muscles feel bigger and fuller after a few months of doing this (on my non-fasting training days).
Recovery improved dramatically - My muscles aren't as sore, and I find I can train harder (and for longer when needed).
Energy stays consistent - Less afternoon crashes.
And the research backs this up. After 40, we need about 1.5 to 2.5 times more protein per meal relative to body or lean mass than younger adults to optimally stimulate muscle protein synthesis.
Ways I'm Implementing
I'm haven’t overhauled my entire eating pattern. Instead, I’m focusing on adding more protein to each meal, or swapping for a more protein-rich meal. Here’s some ideas:
Breakfast upgrade:
Three or four whole eggs with avocado and sourdough toast.
Greek yogurt with a mixture of nuts, seeds and fruit.
A protein smoothie if I have less time, with 30g whey or plant-based protein like pea or hemp seed protein (my fave).
Leftover chicken from dinner - not for everyone, but sometimes works for me.
Lunch boost:
Increasing the protein source, for example, more meat, more eggs etc. in whatever I'm having.
Add a tin of wild-caught salmon, tuna or sardines to a salad (I also add chickpeas and other beans, nuts and seeds for another protein boost).
Again, greek yogurt with nuts and seeds works if looking for something simple.
Pre-hardboiled eggs are so easy to pick up and go / add to any lunch option.
Dinner stays the same - I was already hitting 30g+ here so no changes needed.
My 80/20 Insight
If you're not getting 30g of protein at each meal, you're fighting an uphill battle against muscle loss. Even with the most perfect training schedule and recovery protocol, if you're protein distribution is wrong, you're working against your own physiology.
I’m never looking for perfection, just stress-free balancing. Sometimes I consume more protein than my target and sometimes slightly less. Do I go off the rails sometimes and eat the occasional carb heavy, no protein meal? of course, who doesn’t, it’s occasional. The point is, most of the time, protein is the focus and on average I’m eating more protein at every meal. That’s my goal.
The 20% effort that drives 80% of results? Three decent protein servings per day. That's it.
No exotic superfoods. No expensive supplements. Just consistent, quality protein every time you eat.
What's your biggest protein challenge? Hit reply or leave a comment👇
Until next time… Own Your Prime
Leigh
PS. If you know someone who might benefit from this post or want to give me the biggest compliment, please copy and paste this link or click the share button - https://midlifeprime.substack.com/p/the-simple-protein-hack
References:
Moore, D. R., Churchward-Venne, T. A., Witard, O., Breen, L., Burd, N. A., Tipton, K. D., & Phillips, S. M. (2015). Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. Journal of Gerontology: Medical Sciences, 70(1), 57–62. https://doi.org/10.1093/gerona/glu103
Disclaimer: The contents of this email are provided for informational and educational purposes only, based on my personal learnings and experiences. This information does not constitute medical, healthcare, or professional advice, and no professional-client relationship is created through your use of this information. I am not a licensed medical practitioner. Do not rely on this information for medical diagnosis or treatment decisions. Individual results may vary, and I make no guarantees regarding specific outcomes. Always consult with a qualified healthcare professional before making any changes to your health, fitness, or nutrition regimen. Use of this information is at your own risk, and I disclaim all liability for any injury, loss, or damage arising from your use of or reliance on this content.