Story perspectives
30-30-30 Plan: Boost Muscle Health for Seniors
10/31/2025
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Story summary
- The 30-30-30 approach recommends 1 to 1.3 grams of protein per kilogram daily for older adults to counter muscle loss.
- The plan includes 30 minutes of steady-state cardio to support fat loss and fitness.
- Dr. Ian Smith says 30 percent of daily protein should come within an hour after training.
- Smith recommends spreading protein across the day and choosing whole foods to support balanced, sustained muscle growth.
