What 82 studies actually say about how much protein you need to build strength after 40

Here’s something that might surprise you.

You’ve probably heard the rule: eat 1 gram of protein per pound of bodyweight to build muscle and strength.

It’s repeated so often in the fitness world that most people just accept it as fact.

But a recent meta-analysis of 82 studies found that’s not what the research actually supports.

What the Data Says

For optimal strength gains from resistance training, the threshold where protein stops making a meaningful difference is 0.68 grams per pound of bodyweight — not 1 gram.

Gains did increase as protein intake went up — but only up to that 0.68g/lb mark. After that, the additional benefit essentially flatlined.

Here’s what that looks like in real numbers:

What This Means For You

Two things jump out at me here.

First, if you’re already eating close to a gram per pound, you don’t need to stress over a low-protein day. Missing 50 grams on a busy Tuesday isn’t going to tank your progress.

Second — and this is the bigger issue for most riders — a lot of guys outside the strength training world are still being told to cap protein around 50–60 grams per day. That’s less than half of what the research says you need to actually support your training.

Why This Matters Even More After 40

As we get older, our bodies become less efficient at using dietary protein to build and maintain muscle.

This means that hitting your protein targets isn’t just a “gains” issue — it’s a recovery issue, a joint health issue, and a longevity issue.

Riders who are chronically under-eating protein aren’t just leaving performance on the table. They’re accelerating the muscle loss that comes with age and making it harder to bounce back after hard rides.

Getting enough protein is one of the simplest levers you can pull to ride stronger and recover faster — and most guys aren’t pulling it.

Start there. Get your protein in consistently. Then let your training do the rest.

Until next time…

Ride Strong,

James Wilson

MTB Strength Training Systems