Build Muscle After 40 (4 Simple Protein Rules)

Build muscle after 40. Improve climbing performance. Recover faster. Stay strong on the wall.

If you’re a climber over 40 and not seeing the strength gains you want, your daily protein intake may be the missing link.

In this video, I break down 4 simple protein rules for climbers that make it easy to hit your daily protein target — without tracking obsessively or overcomplicating your nutrition.

As we age, muscle protein synthesis declines. That means climbers over 40 need a more intentional protein strategy to build muscle, maintain power, protect tendons, and improve recovery between climbing sessions.

Whether you’re projecting harder sport routes, pushing into harder bouldering grades, or trying to recover faster, getting enough protein directly impacts your strength-to-weight ratio, recovery speed, and long-term climbing longevity.

In this video you’ll learn:

• ​ How much protein climbers over 40 actually need• The simple formula to calculate your ideal daily protein intake• Why lean protein supports muscle without unwanted fat gain• 4 simple, practical rules to follow that guarantee you’ll hit your daily protein goal

If you care about climbing stronger after 40, 50, and beyond — this is foundational.

Subscribe for evidence-based strategies on climbing nutrition, mental training, strength training for climbers, recovery optimization, injury prevention, and aging strong as an athlete.

Listen to the end to learn how to get my “protein cheat sheet” that makes getting in your daily dose of protein even easier.

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The information in this video is intended to provide broad understanding and knowledge of healthcare topics. This information is for educational purposes only and should not be considered complete and should not be used in place of advice from your physician or healthcare provider. We recommend you consult your physician or healthcare professional before beginning or altering your personal exercise, diet or supplementation program.