Dosage Lookup

Sarcopenia & Muscle Loss

Resistance training 3-4x/week. A 3-day full-body split works (Gabrielle Lyon, on Huberman Lab), as do 2-4 sessions of 30-60 min. Protein runs from ~1g per pound of ideal body weight (~2.2 g/kg) (Gabrielle Lyon, on Huberman Lab) to ~1.2-1.6 g/kg (George Papanicolaou, on The Doctor's Farmacy). Split it across meals with ~30-50g (and ≥2-3g leucine) per meal. Add creatine monohydrate 3-5g/day (see Creatine report).

Verdict

Leaning for

Resistance training prevents and reverses age-related muscle loss.

+2 18 sources: 6 positive, 11 partly, 1 neutral

18 sources: 6 positive, 11 partly, 1 neutral

Based on what researchers say in public interviews on YouTube. Not medical advice. Always consult your healthcare provider before starting, stopping, or changing any supplement.

Protocol

Dosage
  • Resistance training 3-4x/week
  • A 3-day full-body split works (Gabrielle Lyon, on Huberman Lab), as do 2-4 sessions of 30-60 min
  • Protein runs from ~1g per pound of ideal body weight (~2.2 g/kg) (Gabrielle Lyon, on Huberman Lab) to ~1.2-1.6 g/kg (George Papanicolaou, on The Doctor's Farmacy)
  • Split it across meals with ~30-50g (and ≥2-3g leucine) per meal
  • Add creatine monohydrate 3-5g/day (see Creatine report)
Form
  • Progressive overload on compound, multi-joint movements (Gabrielle Lyon, on Huberman Lab; Andy Galpin, on Huberman Lab)
  • Muscle grows across a wide rep range (~8-40 reps) if sets go close to failure (Brad Schoenfeld, on FoundMyFitness)
  • Still include heavier strength and explosive power work, because power matters most for older adults and fall prevention
  • Bodyweight and bands count when starting
Timing
  • Total daily protein matters more than timing for younger, trained people; timing matters more with age and anabolic resistance
  • Anchor protein around training, prioritize the first meal (~30g) and protein before sleep
  • A fast-absorbing shake helps older adults overcome anabolic resistance (Luc van Loon, on The Drive)
  • Do resistance before cardio if you combine them
Notes
  • Muscle is trainable at any age: start gradually with good form and add load over time
  • Protect muscle hardest during 'catabolic crises' (illness, injury, bed rest) and on GLP-1 drugs: keep training and protein up, and track body composition, not just weight
  • D3-creatine dilution is an emerging way to measure true muscle mass
  • Some drugs (statins, PPIs, fluoroquinolones, high-dose ibuprofen) may impair muscle; discuss them with your clinician, and don't stop prescribed drugs on your own

What the evidence says on dose

Each dose claim gets one verdict, worked out from every counted mention. One dot is one source: a researcher or a study.

positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.

  1. Leaning for

    About 1 g of protein per pound of ideal body weight protects muscle with age.

    7 sources: 2 positive, 5 partly

    7 sources: 2 positive, 5 partly
  2. Leaning for

    1.2 to 1.6 g/kg of protein a day protects muscle with age.

    6 sources: 6 partly

    6 sources: 6 partly
  3. Leaning for

    2 to 4 strength sessions of 30 to 60 minutes a week protect muscle with age.

    6 sources: 2 positive, 4 partly

    6 sources: 2 positive, 4 partly
  4. Leaning for

    30 to 50 g of protein per meal, with 2 to 3 g of leucine, maximizes muscle building.

    6 sources: 6 partly

    6 sources: 6 partly
  5. Leaning for

    Resistance training 3 to 4 times a week prevents age-related muscle loss.

    5 sources: 5 partly

    5 sources: 5 partly
  6. Leaning for

    A 3-day full-body split is enough resistance training to protect muscle with age.

    3 sources: 3 partly

    3 sources: 3 partly
  7. Not enough evidence

    Adding 3 to 5 g a day of creatine monohydrate helps protect muscle with age.

    1 source: 1 positive

    1 source: 1 positive

See the receipts behind each dose

Pro shows every counted mention on each dose claim: who said it, the video and the second, and where the sources disagree.

Precis is not affiliated with or endorsed by YouTube or by any researcher, show or publisher we quote. We take no sponsorship, ad or affiliate money, and every verdict is our own review of what was said. How we stay independent

More on Sarcopenia & Muscle Loss

Evidence verdict Which Form? When to Take Check Your Stack

Common Questions

How much Sarcopenia & Muscle Loss should you take?
Resistance training 3-4x/week. A 3-day full-body split works (Gabrielle Lyon, on Huberman Lab), as do 2-4 sessions of 30-60 min. Protein runs from ~1g per pound of ideal body weight (~2.2 g/kg) (Gabrielle Lyon, on Huberman Lab) to ~1.2-1.6 g/kg (George Papanicolaou, on The Doctor's Farmacy). Split it across meals with ~30-50g (and ≥2-3g leucine) per meal. Add creatine monohydrate 3-5g/day (see Creatine report).
What form of Sarcopenia & Muscle Loss is best?
Progressive overload on compound, multi-joint movements (Gabrielle Lyon, on Huberman Lab; Andy Galpin, on Huberman Lab). Muscle grows across a wide rep range (~8-40 reps) if sets go close to failure (Brad Schoenfeld, on FoundMyFitness). Still include heavier strength and explosive power work, because power matters most for older adults and fall prevention. Bodyweight and bands count when starting.
When should you take Sarcopenia & Muscle Loss?
Total daily protein matters more than timing for younger, trained people; timing matters more with age and anabolic resistance. Anchor protein around training, prioritize the first meal (~30g) and protein before sleep. A fast-absorbing shake helps older adults overcome anabolic resistance (Luc van Loon, on The Drive). Do resistance before cardio if you combine them.
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