Why 25 Grams of Protein Matters
Why 25 Grams of Protein Matters
Bottom line
- Once you hit 40, your body requires more protein at a time to build or maintain muscle.
- Research shows about 25 grams per meal is the sweet spot for stimulating muscle protein synthesis.
- Most Americans eat too little protein and too much ultra-processed food.
- Hitting 25 grams helps older adults preserve strength, and younger athletes meet recovery and growth goals.
- Protein also triggers a natural GLP-1 response, helping you feel fuller longer and avoid cravings.
The scoop
The first time I heard that people over 40 need 25 grams of protein in one sitting just to build or maintain muscle, it sounded… high. I thought, “Don’t I already get enough protein from my regular diet?”
Turns out, not really.
Here’s why the number matters.
Muscle as you age
In short: Once you’re over 40, you need ~25 grams of protein in a meal to trigger muscle growth or maintenance.
Hey, we all want to look good in a bathing suit, and muscle isn’t just for beach. It’s the armor that helps you live independently:
- It prevents falls.
- It helps regulate blood sugar.
- It’s a top predictor of healthy aging.
Without enough protein, muscle quietly fades. That makes life smaller: less strength, less resilience, more injuries.
Protein needs by the pound
In short: Most people need 0.5 to 1 gram of protein per pound of body weight daily.
That’s hard to hit if your diet is like the average American’s — 70% ultra-processed food, light on protein. Which is why so many of us under-eat protein without realizing it.
For younger athletes
In short: 25 grams at a time helps athletes rack up the protein they need for recovery and growth.
Training breaks muscle down. Recovery builds it back stronger. Without enough protein, that process stalls. Hitting around 25 grams per meal or snack makes it easier for athletes to reach their daily totals — fueling faster recovery, better performance, and long-term strength. Think about it a 175 lb high school athete needs 175g protein or almost 9 chicken breasts per day.
The GLP-1 connection
The scoop: Protein makes you feel full and helps control cravings.
Protein triggers a natural GLP-1 response — the same hormone targeted by popular weight-loss drugs. That means:
- You stay full longer.
- Cravings go down.
- Blood sugar stays steadier.
If you’re taking a GLP-1 drug, this becomes even more critical. The medications can accelerate muscle loss, which is bad news for long-term health. Protein helps protect muscle while still supporting weight goals.
Bottom line
The scoop: 25 grams per meal is a simple, powerful target for nearly everyone.
- For older adults, it’s the threshold to stimulate muscle maintenance.
- For athletes, it fuels growth and recovery.
- For everyone, it helps keep hunger in check and health on track.
That’s why we built 25 grams of protein into Andy’s Way. It’s not hype. It’s not arbitrary. It’s just the number that works.
Fuel to go farther