Muscle-Centric Protein Protocol
Gabrielle Lyon's muscle-centric protocol targets about 1g of protein per pound of ideal body weight daily, split into 30-to-50g meals. Each meal clears the leucine threshold needed to trigger muscle protein synthesis, paired with full-body resistance training. Lyon's thesis: skeletal muscle, not fat, is the organ that drives metabolic health and healthy aging.
Aim for about 1g protein per pound of ideal body weight Roughly 0.7 to 1.0 g per lb of your ideal (goal) body weight per day, not current weight
The RDA only prevents deficiency; optimal muscle and aging need more.
Build each meal around 30 to 50g protein Minimum ~30g high-quality protein per meal, hitting ~2.5 to 3g leucine (about 4 to 5 oz steak or chicken, 6 eggs, or a whey scoop)
Leucine flips on muscle protein synthesis; below the threshold the meal is far less anabolic.
Front-load protein early in the day Make your first meal 30 to 50g protein, especially as you age
Sets the anabolic tone and avoids skewing all protein to dinner.
Full-body resistance training 2 to 3x per week 2 to 3 sessions per week of compound movements: push, pull, hinge, squat
Protein only builds muscle when paired with progressive loading.
Take 5g creatine monohydrate daily 5g per day, any time, with or without food
One of the best-supported supplements for strength and power, with good evidence in women and perimenopause.
Add fish oil A daily EPA/DHA omega-3 dose
May support an anabolic, anti-inflammatory environment alongside protein.
Cover magnesium A daily magnesium supplement if your intake is low
Broad role in muscle and metabolism; many people run low.
Consider urolithin A (and collagen for joints) Urolithin A 500 to 1000mg (emerging evidence for mitochondria and muscle); collagen ~15 to 25g supports tendons and joints, not muscle protein synthesis
Useful adjuncts, but the urolithin A evidence is still emerging, so treat it as optional.
Leucine is the amino acid that triggers muscle protein synthesis, and synthesis stays elevated only about 2 to 3 hours after a meal, so quality and distribution across meals both matter.
View sources
Huberman Lab: Dr. Gabrielle Lyon on how to exercise and eat for longevity
Dr. Gabrielle Lyon: Protein basics
The Lyon Protocol (Dr. Gabrielle Lyon)
Lyon on protein, leucine and muscle health (Revolution Health Radio)
Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol is an independent platform. This protocol is based on the publicly available work of Gabrielle Lyon and is not created, reviewed, endorsed by, or affiliated with Gabrielle Lyon or Muscle-Centric Medicine.
Is this for you
- People losing muscle or strength with age
- Anyone under-eating protein (especially at breakfast)
- Women in perimenopause (creatine and protein)
- Those after body recomposition rather than just weight loss
Cautions
- Protein targets use ideal body weight, not current weight, so heavier individuals should not blindly scale up
- If you have kidney disease or another medical condition, talk to your doctor before large increases in protein or starting creatine
- Urolithin A evidence is still emerging; treat it as optional
- Educational only, not medical advice
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