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For tips on how to build Ageless Strength and Unlock Muscle Growth Over 50, check out my free Guide: https://fitand50.ca/free-guide-to-unlocking-muscle-growth-over-50/
If you'd like help losing excess body fat and building muscle, visit my website at https://fitand50.ca/ for information on my personal training services.
When you’re in a calorie deficit, your body is more likely to break down muscle for energy. Higher‑protein diets, especially when protein is spread evenly across 3 to 4 meals, help preserve lean mass and keep you full. Protein has the highest thermic effect of any macronutrient, meaning you burn more calories digesting it, and it crushes cravings better than carbs or fats.
Aim to keep your daily protein intake around 0.7–1.0 gram per pound of body weight, with 30–40 grams in each meal. This keeps muscle protein synthesis firing throughout the day while your calories stay low enough for fat loss.
Remember: the goal isn’t just to lose weight; it’s to lose fat while keeping muscle, strength, and performance. Nail your protein, and you’ll step off the diet roller coaster looking leaner, stronger, and more athletic.
For more information on nutrition and training to get lean and muscular, over 50 grab a copy of my free guide link in the comments.