Protein Targets in Midlife: A Practical Guide

The RDA for protein is a minimum designed to prevent deficiency, not an optimum for maintaining muscle while training. Reviews of protein and resistance training in adults commonly discuss intakes in the region of 1.2 to 1.6 g per kg of bodyweight per day for people actively trying to build or preserve muscle.

Distribution across the day

Rather than one large protein meal, most practical guidance suggests spreading intake across three to four meals or snacks, each containing a meaningful serving. Many people find breakfast is where their intake falls shortest.

• Greek yoghurt or eggs at breakfast instead of toast or cereal alone.
• A palm-sized portion of fish, poultry, tofu, tempeh or legumes at lunch and dinner.
• Dairy, soy or a simple protein shake as a convenience option, not a replacement for food.