Macronutrients at 40: the numbers that actually matter
Protein synthesis slows. Recovery windows narrow. Carbohydrate and fat roles shift. Generic macro targets were not built for this physiology—this guide is.
Anabolic resistance demands more protein
After 40, muscle protein synthesis requires a higher per-meal leucine threshold to trigger the same anabolic response. The standard 0.8 g/kg recommendation is inadequate for men in active strength training.
Field-tested target: 1.8–2.2 g/kg of body weight daily, distributed across 3–4 meals. Each feeding should hit 40–50 g of protein to clear the blunted threshold.
Timing carbs around a slower recovery window
Glycogen replenishment slows after 40. Carbohydrates front-loaded around training—within 90 minutes pre- and 60 minutes post-session—deliver the most direct recovery benefit.
Total carbohydrate intake scales with training volume, not body weight. On rest days, reduce intake by 25–30%; hold protein constant. This is not a low-carb prescription—it is precision timing.
Fat as a hormonal variable, not a footnote
Testosterone and cortisol regulation both depend on adequate dietary fat. Men over 40 who drop fat intake below 20% of total calories consistently show suppressed androgen markers in training populations.
Target 25–35% of calories from fat, prioritising monounsaturated and omega-3 sources. Saturated fat has a role; trans fat does not. Treat fat as infrastructure, not a macro to minimize.
Macros are one layer. Micros are the infrastructure beneath.
The micronutrient guide covers what operates below the surface—vitamins, minerals, and the specific compounds that govern recovery and hormonal health at this age.