After 50, women lose muscle roughly 1% per year without intervention. Protein and strength training are the two levers that stop the drift.
0.6–0.8 g per lb of body weight daily, spread across 3–4 meals of at least 25 g each — that's the threshold for muscle protein synthesis.
Sources: eggs, Greek yogurt, chicken, fish, cottage cheese, whey.
Two to three strength sessions per week protects bone density and insulin sensitivity as estrogen drops.
Match your protein to your calorie target.
Metabolic-Health Meal Plan →
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