Protocol
Protein Foundation Protocol
A practical approach to consistently meeting protein needs — the nutrient most under-consumed by adults over 40.
Action Steps
- Target 1.2–1.6g of protein per kg of body weight per day (or roughly 0.6–0.8g per pound).
- Distribute intake across meals — aim for 25–40g per meal rather than one large serving.
- Prioritize complete protein sources: eggs, chicken, fish, Greek yogurt, cottage cheese, lean beef, legumes with grains.
- If you struggle to hit targets from food, a simple whey or plant-based protein powder is a practical gap-filler.
- Track protein intake for one week to calibrate your baseline — most people significantly underestimate.
Important Notes
- If you have kidney disease or are on a protein-restricted diet, consult your physician before increasing intake.
- Higher protein targets are safe for healthy kidneys in otherwise healthy adults.