Increase Protein Intake
1.6 to 2.2 g/kg body weight. The lever that holds muscle as you age.
What it does
The one nutritional variable where most adults are quietly under-target — particularly older adults, where the gap accelerates frailty. Anchor every meal around a protein source and spread intake across the day rather than back-loading dinner.
Dietary protein supplies essential amino acids, particularly leucine, that drive muscle protein synthesis, offsetting ongoing breakdown and supporting recovery from mechanical loading.
What the evidence shows
Overall evidence strength: High certainty
Who it's for, who should skip
Most adults, especially older ones and those training. Aim 1.6–2.2 g/kg across 3–5 feedings; the anabolic window is wider than gym culture claims. Supplements fill gaps; whole food wins for satiety and durability.
Stacking & alternatives
Access & cost
Self-directed — no purchase required.
Last reviewed 27 August 2026.