Protein

Muscle is easier to lose after 40 and harder to build back. Protein is the cheap insurance.

The default

About 0.7–1.0 grams per pound of body weight if you are training and not extremely overweight.

If that number feels huge, start here:

• 30–50g per meal
• 3 meals
• A protein-heavy snack if you train hard

Easy sources

• Eggs, Greek yogurt, cottage cheese
• Chicken, turkey, lean beef, fish
• Whey or milk if whole food is inconvenient
• Tofu / tempeh if you eat that way

You don't need a "clean" brand. You need grams you will actually eat.

A boring day that works

• Breakfast: 3 eggs + Greek yogurt
• Lunch: chicken, rice, vegetables
• Dinner: fish or beef, potatoes, salad
• If needed: one scoop of whey

Common miss

A salad lunch with almost no protein, then grazing at night. Front-load protein and the evening gets quieter.