Bottom line: Eat high-quality protein daily to meet your needs based on age, health concerns, and activity level, ideally 1.2 to 1.5 grams per kilogram per day if you are active (which you should be). Combine plant and animal proteins to improve overall protein quality. Add branched-chain amino acids and creatine for building muscle. Take a 12- to 16-hour break from eating each day (practice time-restricted eating) to allow mTOR to quiet down and induce autophagy. Add exercise and strength training, and voilà, you have a muscle-building longevity plan.
