Building and maintaining muscle is not only about appearance. Muscle supports mobility, protects independence, and is associated with a lower risk of frailty as years pass. In a discussion about muscle protein synthesis, researcher Stuart Phillips emphasizes a simple idea: first focus on total daily protein and consistent strength training. Then, if you want to refine, adjust distribution and quality. This guide turns those ideas into a practical plan.
Why muscle matters for aging well
Muscle behaves like a metabolic organ. It holds a meaningful portion of body water, participates in glucose control, and provides strength for basic tasks such as standing up from a chair or climbing stairs. When muscle declines steadily, the risk of falls, loss of autonomy, and reduced quality of life rises. That is why longevity should include muscle and strength, not just body weight.
Strength, not only the scale
Two people can weigh the same and have very different health. The person who keeps more lean mass and strength often handles illness, stress, or inactivity better. The practical conclusion is simple: prioritize habits that build strength and preserve muscle.
Protein: what moves the needle
A clear priority order keeps you from getting lost in details. First cover the daily total. Then, if you want, distribute doses better and choose sources with a strong amino acid profile.
A useful daily target
The ideal amount depends on your size, activity, and age. As a general rule, many active adults benefit from roughly 1.2 to 1.6 grams of protein per kilogram of body weight per day. If you are older, dieting, or training regularly, aiming toward the higher end often matters more. If you have known kidney disease, ask your clinician first.
Distribution across the day
Spreading protein across meals can help stimulate muscle protein synthesis more often. Still, Phillips notes that the biggest jump for most people comes from doing the basics well. If you currently train once or twice per week, moving to two or three strength sessions often helps more than chasing perfect timing.
A practical approach is to include a protein portion at breakfast, lunch, and dinner. This prevents you from stacking everything late in the day. A protein snack can help, but it is not required.
Protein quality and food choices
Animal sources often provide a complete essential amino acid profile. Plant based approaches can work too if you combine foods and adjust total intake. The goal is that every meal has a real protein anchor.
- Eggs, dairy, fish, lean meat, or poultry
- Legumes, tofu, tempeh, and soy foods
- Useful combinations: legumes with grains, or legumes with nuts
Creatine: a simple supplement with strong evidence
Creatine monohydrate is one of the most studied supplements for strength and performance. It is also explored in older adults for muscle effects and possible cognitive support. You do not need fancy formulations.
Dose and form
A practical and well tolerated approach is 4 to 5 grams per day of creatine monohydrate. The older loading style is usually unnecessary and can increase digestive discomfort. If you want to improve tolerance, start lower and increase gradually.
Safety and who may benefit
In healthy people, evidence supports safety at typical doses. Serious adverse events are rare and often appear when many supplements are combined. If you have kidney disease or take relevant medication, discuss it with your clinician.
For older adults, the logic is strong: if you are near a functional threshold, a small strength boost can be the difference between dependence and independence. Creatine does not replace training, but it can amplify results.
A practical plan to keep it simple
Apply these actions for four weeks and track changes in strength and energy.
Minimum effective training
- Train strength two or three days per week.
- Prioritize big patterns: assisted squat, light hinge, push, pull.
- Progress gradually with more reps, more load, or better technique.
Nutrition routines
- Put protein into three meals per day.
- Include a protein rich option after training when it fits your schedule.
- Keep fruits, vegetables, and fiber to support digestion and recovery.
Straightforward supplementation
- Creatine monohydrate 4 to 5 grams per day.
- Take it with a meal or a shake, consistency matters more than timing.
Common mistakes
- Tracking protein but not training strength consistently.
- Trying to optimize details while neglecting sleep.
- Changing routines every week and never building momentum.
- Relying on supplements instead of habits.
Conclusion
If you want to build lean muscle, the most robust path combines consistent strength training, enough daily protein, and optionally creatine monohydrate. Start with the big levers, repeat the basics, and refine only after consistency.
Knowledge offered by Rhonda Patrick, Ph.D.