Why protein needs go up — not down — after age 30

The anabolic resistance curve

Starting around age 30, the muscle protein synthesis response to a given protein dose declines. By 60, you need roughly 40% more protein per meal to trigger the same anabolic response.

Target 1.6–2.2 g/kg/day

Active adults should aim for 1.6–2.2 grams per kg of bodyweight per day, distributed across 3–4 meals of at least 30 g protein each — enough to cross the leucine threshold that initiates synthesis.

Citations available on request. ZYVORA articles reference peer-reviewed clinical research published in journals including JAMA, The Lancet, Nutrients, and the American Journal of Clinical Nutrition.