Starting in your 30s and accelerating through your 40s and beyond, your body naturally loses muscle mass — a process called sarcopenia. Combined with hormonal shifts, this makes muscle harder to build and easier to lose if you're not intentional about two things: strength training and protein.
The target: 25–30g of protein per meal
Rather than one big protein hit at dinner, spreading protein evenly across breakfast, lunch, and dinner helps your body actually use it to preserve and build muscle. Aim for roughly 25–30 grams per meal.
- Greek yogurt + berries + a tablespoon of flaxseed and walnuts
- Grilled chicken, fish, or tofu with a fist-sized portion of quinoa or rice
- Eggs or a protein smoothie if mornings are tight
- A handful of almonds or a protein shake as a snack, not just a treat
Why it pairs with strength training
Protein gives your muscles the raw material — but strength training is the signal that tells your body to actually use it. That's why J9INE classes always pair cardio and dance with real strength work, not just calorie burn.
A simple way to start
Don't overhaul your whole diet overnight. Pick one meal today and add a protein source to it. Then do the same tomorrow. Small, repeatable changes beat a perfect plan you abandon in a week.