Attention: men over 40
Your objective as a GTW tribe member (or reader of this blog) is to build rock-hard muscle in the shortest time.
As you’ll be well aware already… Guys like us don’t have time for 2 and 3-hour gym sessions.
We’ve got too much on our plates to allocate that much time to working out.
But it is essential we DO work out.
And you should know a few cold, hard truths for men over 40…
- Your testosterone levels are decreasing…
- Your HGH levels are decreasing….
- And your muscles are starting to shrink up.
Look, there are no two ways around it…
You are now at war with aging.
If you throw in the towel at this point in your life, there’s a good chance your testosterone levels, your HGH levels, and your deterioration will pick up speed and your muscle loss will be even more rapid…
You don’t want that, right?
IF, and this is a HUGE IF…
That’s IF you do nothing about it.
But with the help of GTW, this is a war you CAN win.
And this is the main reason I started the Grey Top Warriors…
To help men over 40 just like you to FIGHT BACK…
But why do men over 40 lose so much muscle mass?
The main problem with muscle mass loss for men over 40 is all biological. After your physical “prime,” you gradually begin to lose muscle mass.
On average, men over 40 will lose about 1-2% of their muscle mass per year, and put on the same in body fat.
This damage can to your body means that by your 50th or 60th birthday, you could end up a lot heavier, with a significant drop in muscle mass.
And if you just let this happen, aging will also give you fatigue and less energy, along with pain and injuries to your joints.
Yes, this is part of aging, BUT only if you let it.
How can men over 40 prevent losing muscle mass?
Preventing losing muscle only takes a few minor adjustments in your life.
You don’t have to sit there in your rocking chair or Lazyboy and let your body slow down and shrivel up.
Make no mistake… You must preserve your muscles and boost your metabolism.
You MUST work out, even if you’ve never exercised since high school…
You MUST work out, even if you “think” you don’t like working out…
You MUST work out, even if you’ve “think” you’re not suited to working out…
And a big part of exercising is getting the maximum benefits out of every workout, by feeding your machine with enough protein.
Of course, you don’t want to stab yourself in the foot, by failing in the nutrition department after putting in all that effort to tear your muscle fibres when training.
Because building muscle is a two-pronged attack.
So, this brings me to my next question…
Do I need to take protein powder?
There seems to be a lot of confusion out there on whether guys over 40 need to take protein powder.
Obviously, there is never a one-size-fits-all. You need to look carefully at your own situation. And then make smart decisions based off of that. But here are a few situations to think about.
The Vegan or Vegetarian Component
A key component in maintaining and building new muscle mass is making sure that you get enough protein.
If you’re trying vegan or thinking about it, you might be concerned that you’re getting enough protein from a plant-based diet.
It’s obviously essential if you’re doing any kind of strength training, that you have enough protein in your diet.
For more info on protein following a vegan diet check out my post:
Click Here >> “I’m trying vegan, should I take protein powder?”
How much protein do you need?
If you’re following the high-intensity GTW workouts, then you will need between about 1.5 to 1.8 grams of protein per kilogram of body weight.
If you are doing less intense training, then perhaps 1.2 to 1.5 grams of protein per kilogram of body weight is sufficient.
Seriously. If you want to keep your muscle, get your protein.
Which protein powder is the best?
So, you’re thinking of taking a protein supplement…
But which protein powder is right for you?
When choosing a protein powder, you need to make sure it fits your unique needs.
Protein powders are a convenient way for you to increase your protein intake.
As an over 40s male, it is important that you understand potential muscle loss.
So, that’s why I want to explain a few options open to you…
1. Benefits of Whey Protein for Men Over 40
You’ve probably heard of Whey protein as it’s the most popular protein product on the market.
It’s a milk-based protein that your body can quickly digest and absorb. This makes it the perfect choice for most people working out.
Whey protein is a complete protein because it has all nine essential amino acids which your muscles need.
It’s high in the amino acid leucine, which turns on processes in your body involved in building muscle.
Due to this high leucine content, whey protein increases the process of building strong muscles.
Many studies have been done over the years proving whey protein supplements significantly increase muscle size and strength when combined with high-intensity resistance training.
Whey protein also promotes feelings of fullness, which can help you lose fat by eating less.
Plus, if you are eating less to lose weight, consuming whey protein ensures you don’t lose lean muscle mass in the process.
This is vital because your body tends to lose lean muscle mass along with body fat when you’re trying to cut weight.
2. Casein Protein for Men Over 40
Casein is also a milk-based protein and has all the important amino acids that your body demands.
But, your body digests casein protein much more slowly than the easily digested whey protein.
Why does this happen?
Well, casein forms curds in your stomach once it is exposed to your stomach acid. These curds are not easily broken apart and take your body much longer to digest and absorb.
However, because your body absorbs casein protein slower than whey protein, it provides your muscles with a steady supply of amino acids over an extended period.
This process can be between five and seven hours.
While casein protein doesn’t increase muscle protein synthesis to the same extent as whey, the continuous supply of amino acids helps prevent muscle breakdown and supports muscle protein synthesis longer.
Therefore, casein protein is a great product to promote muscle growth while you are intermittent fasting.
Studies prove that consuming 20–30 grams of casein protein before bed decreases muscle protein breakdown and supports muscle building.
3. Whey-Casein Blend Protein
Another alternative is the whey-casein protein blend. This combines the quick absorption and slow-digesting properties of whey and casein protein powders.
With a whey-casein blend, you are basically getting the benefits of both products.
So bear this in mind when choosing your protein powder.
You might prefer having both the spike in muscle protein synthesis from the quick-absorbing whey and the prolonged decrease in muscle breakdown from the slow absorbing casein protein powder.
4. Soy Protein
Soy protein is also a popular plant-based protein powder.
It is a complete protein. But it is low in some key amino acids needed for building muscle.
Many studies have assessed the effects of soy protein vs whey or casein for increasing muscle protein synthesis.
Though whey and casein are far better, soy can still stimulate muscle protein synthesis.
This makes it a decent plant-based alternative for guys who are on a vegan diet.
One thing to bear in mind though is that soy protein contains phytoestrogens.
These compounds are thought to lower levels of testosterone. This is why many guys don’t take soy protein because they think they might compromise their training benefits.
But, a lot of studies have proved that men can safely take soy protein without decreasing their testosterone levels.
Final thoughts on protein for men over 40
With a lot of protein powders on the market, you may be wondering which one is best for you.
I hope this post has cleared a few things up for you.
If you can take dairy then maybe whey will be your choice.
Just remember to work hard, burn fat, and build slabs of rock-hard muscle.
Men Over 40 Must Keep Training Hard (mentally & physically),
Greg ‘Take No Prisoners’ Noland
CEO & Founder
Grey Top Warriors
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