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.
The core of Lyon's work is that skeletal muscle, not fat, is the organ that drives metabolic health and aging well. The standard RDA (0.37 g per pound) only prevents deficiency. Lyon targets roughly 1 gram of protein per pound of ideal body weight per day, built from meals of about 30 to 50 grams of high-quality protein that each clear the ~2.5 to 3 gram leucine threshold needed to switch on muscle protein synthesis. Protein is then paired with full-body resistance training and a short list of evidence-backed supplements.
Why it worksâ–¼
Aim for about 1g protein per pound of ideal body weight
The RDA only prevents deficiency; optimal muscle and aging need more.
Build each meal around 30 to 50g protein
Leucine flips on muscle protein synthesis; below the threshold the meal is far less anabolic.
Front-load protein early in the day
Sets the anabolic tone and avoids skewing all protein to dinner.
Full-body resistance training 2 to 3x per week
Protein only builds muscle when paired with progressive loading.
Take 5g creatine monohydrate daily
One of the best-supported supplements for strength and power, with good evidence in women and perimenopause.
Add fish oil
May support an anabolic, anti-inflammatory environment alongside protein.
Cover magnesium
Broad role in muscle and metabolism; many people run low.
Consider urolithin A (and collagen for joints)
Useful adjuncts, but the urolithin A evidence is still emerging, so treat it as optional.
- 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
- 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
- July 3, 2026 Protocol published.
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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.ai 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.