Protein Timing for Muscle and Longevity

Protein is the lever for both muscle preservation and metabolic health. The nuance is in distribution and total load.

The 30-40g Threshold

Leucine threshold (~2.5-3g per meal) requires roughly 30-40g of high-quality protein to trigger muscle protein synthesis. Three such meals spaced 4-5 hours apart is optimal for most adults.

The Longevity Tension

Chronically high protein (especially animal) keeps mTOR active, which may blunt longevity pathways. The resolution: adequate protein at meals, but not constant grazing, and periodic low-protein days.

Older adults need more, not less — anabolic resistance means the 40g threshold rises with age.