What to Eat to Build Muscle After 40

Building muscle after 40 is 60% a nutrition problem. This guide gives you the exact targets, the right foods, and a daily eating structure that makes training actually produce results.

• Exact protein targets for muscle building at your bodyweight
• The best high-protein foods ranked by practicality and cost
• Meal timing — when to eat around your workouts
• Calorie targets: how much you need to build without getting fat
• The one supplement that's genuinely worth taking after 40